Learn to Sleep Better, Wake Up Refreshed

Tired of waking up groggy even after many hours of sleep? The key isn’t just how long you sleep, but when you wake up. Our Sleep Calculator helps you find the ideal time to go to bed or wake up, ensuring deeper, more restorative rest.

How Does the Sleep Calculator Work?

You can use the calculator in two ways:

• Know what time you need to wake up? We’ll show you when to go to bed to complete 5 or 6 full cycles.
• Going to bed now? We’ll tell you the best wake-up times to avoid interrupting a sleep cycle.

Remember: most people take about 15 minutes to fall asleep. Be sure to factor that in!

Benefits of Quality Sleep

• Improves focus, memory, and productivity.
• Lowers risk of heart disease and stroke.
• Boosts the immune system.
• Regulates appetite hormones and supports healthy weight.
• Reduces anxiety, stress, and depression.
• Enhances physical performance and muscle recovery.
• Decreases risk of conditions like type 2 diabetes and high blood pressure.

What Are Sleep Cycles?

While you sleep, your body goes through ~90-minute cycles, repeating 4 to 6 times per night. Each cycle includes different phases:

• Stage 1 (NREM): Light transition from wakefulness to sleep.
• Stage 2 (NREM): Light sleep; heart rate and body temperature drop.
• Stage 3 (NREM): Deep, restorative sleep. Growth hormone is released.
• REM Sleep: Brain activity increases, vivid dreams occur, memory consolidates.

How Many Cycles Should You Sleep?

Ideally, aim for 5 to 6 full cycles each night, around 7.5 to 9 hours of sleep. Sleeping less or interrupting a cycle can leave you feeling more tired upon waking.

How Many Hours of Sleep Do I Need by Age?

• 0–3 months: 14–17 hours
• 4–11 months: 12–15 hours
• 1–2 years: 11–14 hours
• 3–5 years: 10–13 hours
• 6–13 years: 9–11 hours
• 14–17 years: 8–10 hours
• 18–64 years: 7–9 hours
• 65+ years: 7–8 hours

Tips to Improve Sleep Hygiene

• Stick to a consistent sleep schedule, even on weekends.
• Create a relaxing bedtime routine: read, meditate, or take a warm bath.
• Avoid screens 30–60 minutes before bed.
• Keep your room dark, quiet, and cool (ideally 18–21°C).
• Invest in a quality mattress and proper pillows.
• Avoid caffeine, alcohol, and heavy meals before bed.
• Exercise regularly, but avoid intense workouts at night.
• Use tools like our Sleep Calculator to better plan your rest.

Preguntas Frecuentes (FAQ)