Sleep Cycle Calculator
Find your optimal bedtime or wake-up time based on natural sleep cycles. Wake up refreshed and energized every morning.
About Sleep Cycle Calculator
The Sleep Cycle Calculator helps you find the perfect bedtime or wake-up time based on 90-minute sleep cycles. Our calculator factors in the average 15-20 minutes it takes to fall asleep and provides multiple options to ensure you wake up between sleep cycles, feeling refreshed and energized.
How Sleep Cycles Work
Sleep cycles typically last 90 minutes, during which your body goes through different stages of sleep, including light sleep, deep sleep, and REM sleep. Waking up at the end of a cycle helps you feel more refreshed and alert.
Benefits of Using a Sleep Calculator
- Wake up naturally and feel refreshed
- Improve sleep quality and duration
- Maintain a consistent sleep schedule
- Optimize your sleep cycles
- Reduce morning grogginess
Newborns (0-3 months)
14-17 hours recommended
Newborns need frequent sleep periods throughout day and night
Infants (4-11 months)
12-15 hours recommended
Infants start developing more regular sleep patterns
Toddlers (1-2 years)
11-14 hours recommended
Toddlers typically take 1-2 naps during the day
Preschoolers (3-5 years)
10-13 hours recommended
Preschoolers may still need an afternoon nap
School-age (6-13 years)
9-11 hours recommended
Regular sleep schedule becomes crucial for school performance
Teenagers (14-17 years)
8-10 hours recommended
Teenagers often experience a shift in their natural sleep cycle
Adults (18-64 years)
7-9 hours recommended
Consistent sleep schedule is important for optimal health
Older Adults (65+ years)
7-8 hours recommended
Sleep patterns may change with age, but quality sleep remains essential
Understanding Sleep Cycles
Sleep Cycle Stages
- 1Light Sleep (N1) - Drowsy, easily awakened
- 2Light Sleep (N2) - Body temperature drops
- 3Deep Sleep (N3) - Physical restoration
- 4REM Sleep - Dreams, memory consolidation
Why Sleep Cycles Matter
- Waking between cycles reduces grogginess
- Complete cycles improve sleep quality
- Better cognitive function and memory
- Enhanced physical recovery
Download SnailSleep App
Start your journey to better sleep today. Available on iOS and Android.
