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Sleep Calculator
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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.
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