Sleep Calculator

Optimize your sleep schedule and cycles

Optimize Your Sleep

Optional: Will use age-based recommendation if left blank

Sleep Guidelines

Young Adults (18-25)

7-9 hours recommended

Optimal: 8.5 hours

Adults (26-64)

7-9 hours recommended

Optimal: 8 hours

Older Adults (65+)

7-8 hours recommended

Optimal: 7.5 hours

Sleep Cycle Facts

  • • Each sleep cycle lasts about 90 minutes
  • • 4-6 complete cycles per night is optimal
  • • Wake up at the end of a cycle to feel refreshed
  • • Allow 15 minutes to fall asleep

Sleep Stages

Light Sleep (N1): 5% - Transition to sleep
Deep Sleep (N2): 45% - Body restoration
Deep Sleep (N3): 25% - Physical recovery
REM Sleep: 25% - Mental restoration