Recommended range
7.0 – 9.0 hrs
8 hrs target
Planned sleep
7.50 hrs
5 cycles at 90 min
Effective rest
6.75 hrs
@ 90% efficiency
Sleep debt
1.50 hrs/night
≈ 10.50 hrs/week
Optimal wake times
| Cycles | Wake time | Sleep window | Total sleep |
|---|---|---|---|
| 3 | 3:15 AM | 10:30 PM → 3:15 AM | 4h 45m |
| 4 | 4:45 AM | 10:30 PM → 4:45 AM | 6h 15m |
| 5 | 6:15 AM | 10:30 PM → 6:15 AM | 7h 45m |
| 6 | 7:45 AM | 10:30 PM → 7:45 AM | 9h 15m |
Sleep cycle breakdown
Cycle 1
10:45 PM → 12:15 AM
Cycle 2
12:15 AM → 1:45 AM
Cycle 3
1:45 AM → 3:15 AM
Cycle 4
3:15 AM → 4:45 AM
Cycle 5
4:45 AM → 6:15 AM
Smart sleep recommendations
- Aim for 5 full cycles (~7h 30m of sleep) to stay within the Adults (26-64 yrs) guidance.
- With a 90% sleep efficiency, you will net about 6.75 hours of restorative rest.
- You are short roughly 1.50 hours each night (≈10.50 hours per week). Add a power nap or an earlier bedtime to rebalance.
- Begin winding down by 10:15 PM to hit your fall-asleep target.
Optimize your sleep with our advanced sleep cycle calculator that helps you determine the perfect bedtime and wake up times for maximum rest and energy. Based on scientifically-proven 90-minute sleep cycles, this free tool calculates your ideal sleep schedule to ensure you wake up refreshed and alert.
Our intelligent sleep calculator provides personalized recommendations for adults aged 26-64, suggesting 4-6 complete sleep cycles per night. Simply enter your desired wake time or bedtime, and receive detailed insights including sleep efficiency calculations, weekly sleep debt tracking, and optimal timing suggestions.
Key features include real-time sleep cycle breakdown, smart wind-down recommendations, and comprehensive sleep analysis showing your planned sleep duration versus recommended ranges. The calculator factors in 90% sleep efficiency rates and provides actionable advice for improving your sleep quality.
Whether you're struggling with morning grogginess, inconsistent sleep patterns, or want to optimize your energy levels, this bedtime calculator helps you align with your body's natural circadian rhythms. Get specific wake-up time suggestions based on complete sleep cycles to avoid waking during deep sleep phases.
Perfect for shift workers, students, professionals, and anyone seeking better sleep hygiene. The tool calculates sleep debt accumulation and provides practical tips for achieving restorative rest. Start sleeping smarter with science-based timing that works with your natural sleep architecture for improved cognitive function, mood, and overall health.
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