Sleep Time Calculator
Calculate the optimal bedtime and wake-up time based on sleep science principles to help you get better quality sleep and wake up energized
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Your Sleep Calculation Results
Recommended Wake-up Time
07:30
Wake up during light sleep for better alertness
Total Sleep Time
7 hours 30 minutes
5 complete sleep cycles
Sleep Quality Score
92/100
Excellent - Wake up energized
Sleep Science Tips
Why are Sleep Cycles Important?
Human sleep consists of multiple cycles, each lasting about 90 minutes, including:
- Light Sleep (NREM stages 1 and 2)
- Deep Sleep (NREM stage 3)
- Rapid Eye Movement (REM)
Waking up at the end of a complete cycle, especially during light sleep, reduces sleep inertia and helps you feel more alert.
Best Sleep Time Recommendations
- Adults typically need 5-6 complete sleep cycles (7.5-9 hours)
- Try to maintain a consistent sleep schedule
- Avoid electronic devices 2 hours before bed
- Keep bedroom temperature between 18-22°C
- Avoid caffeine after 3 PM
Sleep Quality Enhancement Tips
- Establish a regular bedtime routine
- Keep bedroom dark and quiet
- Exercise regularly but not before bed
- Avoid heavy meals or alcohol before bed
- Try meditation or deep breathing