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Sleep Calculator

Sleep Calculator

Optimize your sleep schedule for better rest and health

Sleep Cycles: A complete sleep cycle takes about 90 minutes. Waking between cycles helps you feel more refreshed.

Most adults need 7-9 hours of sleep, but this varies by age and individual needs.

When Should I Go to Bed?

Enter your desired wake-up time to find optimal bedtimes

When Should I Wake Up?

Enter your bedtime to find optimal wake-up times

Sleep Quality Assessment

Track your sleep patterns and identify areas for improvement

Personal Information

Last Night's Sleep

Sleep Quality Factors

Recommended Sleep by Age

Adults (18-64)

7-9 hours

Most adults function best with 7-9 hours of sleep

Older Adults (65+)

7-8 hours

Sleep patterns may change, but 7-8 hours is still recommended

Elderly (80+)

7-8 hours

May include daytime naps; total sleep remains important

Better Sleep Tips for Seniors

Regular Schedule

Go to bed and wake up at the same time every day, even on weekends

Morning Light

Get bright light exposure in the morning to regulate your circadian rhythm

Cool Room

Keep bedroom temperature between 60-67°F (15-19°C) for optimal sleep

Limit Caffeine

Avoid caffeine after 2 PM as it can stay in your system for 6-8 hours

Screen Time

Avoid screens 1-2 hours before bed or use blue light filters

Daily Exercise

Regular physical activity improves sleep quality, but not close to bedtime

Understanding Sleep Cycles
Light Sleep ~20 min
Deep Sleep ~40 min
REM Sleep ~30 min

The 90-Minute Sleep Cycle

Sleep occurs in repeating cycles of about 90 minutes. Each cycle includes:

  • Light Sleep: Transition from wakefulness to sleep
  • Deep Sleep: Physical restoration and memory consolidation
  • REM Sleep: Dreams occur, important for mental health

Waking at the end of a complete cycle helps you feel more refreshed!

Sleep History

No sleep records yet

01
01
Timing Of Sleep Cycle

Computes the best bed times and awake times taking into consideration 90minute sleeps. Before you wake up in the morning, set your alarm to go off at the end of a full run so that you won an exercise.

02
02
Personalised Recommendations

Sleep advice age to age including advice to adults, older people and elderly people. It proposes 78 hours to the over65s depending on the individual sleep patterns.

03
03
An analysis of Sleep Quality

Provide tracking measures of the total evaluation time, disturbances and disturbing factors. Produces a score of out 100 with specific recommendations to how to improve it.

04
04
Sleep Diary of 7 days

Keeps track of the quality and the duration of your sleep automatically assigning these scores. Observe patterns to find out what contributes or restrains your sleep in the long run.

sleep cal

Why you should consider our Sleep Calculator?

 

 

real testimonials

What They
Say About Our
Tool?

— Margaret Henshaw
"I've struggled with early morning grogginess for years, despite getting my 8 hours. This calculator showed me I was waking mid-cycle - now I set my alarm for 7.5 hours instead and feel miles better! The quality assessment is spot-on too; it correctly identified that my three nightly loo visits were ruining my sleep score. Showed the results to my GP, who adjusted my water tablet timing. Already seeing improvement after just two weeks. Can't recommend highly enough!"
— Margaret Henshaw
Bath
— Dennis Cartwright
"Very clever tool indeed. Since retirement, I'd lost all routine and was napping randomly, then wondering why I couldn't sleep at night. The cycle timing has been a revelation - who knew 6 hours of proper sleep beats 8 hours of tossing and turning? The history feature is particularly useful; I can see patterns now, like how that evening sherry definitely affects my sleep quality (down to 45/100!)."
— Dennis Cartwright
Manchester
— Sylvia Morrison
"What a godsend! My arthritis pain often wakes me and I'd lie there fretting about getting back to sleep. This calculator taught me about sleep cycles - now if I wake at 3am, I know to either settle back quickly or get up at 4:30am (end of cycle) rather than forcing myself to doze until 6. The quality tracker helped me realise my afternoon tea was causing bathroom trips all night. Simple changes, massive improvement. Even my husband says I'm less cranky in the mornings!"
— Sylvia Morrison
Edinburgh
— Roger Pemberton
"Quite useful, though took some getting used to. The bedtime calculator works well - I enter my 6:30am wake time and it suggests several options. The 10:45pm recommendation (5 cycles) suits me perfectly. Quality analysis is comprehensive, perhaps too much so - all those checkboxes about pain, breathing, etc. made me worry I had problems I didn't! Still, the 7-day history is handy for spotting trends. Would be 4 stars but occasionally muddle the bedtime/wake time tabs. Clearer labeling might help us less tech-savvy folk."
— Roger Pemberton
Norwich
— Beatrice Clarke
"Marvellous tool that's genuinely improved my life! After my husband passed, my sleep went to pot - either couldn't drop off or woke at 4am. The calculator's explanations about REM cycles finally made sense of why some nights felt worse than others despite similar hours. The quality score (usually 65-75) gives me something concrete to work on. Love that it saves my history - took it to the sleep clinic and the nurse was impressed. Now consistently getting 5 good cycles instead of 8 hours of fitful dozing. Feel years younger!"
— Beatrice Clarke
Cardiff