Sleep Calculator
Find your optimal sleep schedule based on sleep science
Age Range
Sleep Schedule
Important Sleep Tips
Getting quality sleep is essential for your health and wellbeing. Here are some key tips to improve your sleep:
- Maintain a consistent sleep schedule, even on weekends
- Create a relaxing bedtime routine to signal your body it’s time to sleep
- Avoid caffeine, nicotine, and alcohol close to bedtime
- Keep your bedroom cool, dark, and quiet
- Limit screen time before bed as blue light can disrupt sleep
- Exercise regularly but not too close to bedtime
If you consistently struggle with sleep, consider consulting a healthcare provider.
Key Takeaways for Better Sleep
Essential Sleep Facts
- Your recommended amount of sleep each night largely depends on your age
- Going to sleep and waking up at the same time is a cornerstone of healthy sleep hygiene
- A healthy sleep cycle consists of light sleep, deep sleep, and REM stages
- Sleep deprivation can affect your physical and mental health
- If you consistently struggle to get enough sleep, consider consulting a sleep specialist
Sleep is a critical pillar of health. The quality of your sleep impacts core metabolic functions like immunity, cardiovascular health, and cognition. Use the sleep calculator to develop an optimal sleep schedule based on your unique biology and lifestyle preferences, including your age and either your bedtime or wake-up time.
What Time Should I Go to Sleep?
There is no “one size fits all” bedtime, but there are ways to determine optimal bed and wake-up times based on age, geographic location, lifestyle preferences, and obligations like work and school.
Experts suggest waking up and falling asleep at the same time each day, even on weekends and days off. It is also generally healthiest to be awake during the majority of daylight hours, and asleep during dark periods.
What Time Should I Wake Up?
It is important to choose a wake-up time that fits well with your schedule, but also ensures that you are not disrupting a sleep cycle. Waking up in the middle of a sleep cycle can leave residual feelings of sleepiness, and can compromise cognitive function and mood during the day.
The average adult cycles through each stage of sleep several times per night, with each sleep cycle lasting approximately 90 to 120 minutes. Aim to set a wake-up time that allots for at least four full sleep cycles. For optimal accuracy, use the sleep calculator to determine the best wake-up time based on your age and bedtime.
Sleep Recommendations by Age
Some people do not know how much sleep they should get or simply do not budget enough time for sleep. Most adults should get seven to nine hours of sleep per night. Babies, young children, and adolescents need more sleep than adults do.
| Age Range | Recommended Daily Sleep |
|---|---|
| Infant (4–12 months) | 12-16 hours (including naps) |
| Toddler (1–2 years) | 11-14 hours (including naps) |
| Preschool (3–5 years) | 10-13 hours (including naps) |
| School-age (6-12 years) | 9-12 hours |
| Teens (13-18 years) | 8-10 hours |
| Adult (18 years and older) | 7 or more hours |
These sleep recommendations provide an overview of how much sleep most people need, but the exact amount of sleep a specific person should get depends on other factors, such as their overall health. A doctor is in the best position to make a detailed sleep recommendation for any individual based on their unique situation.
Frequently Asked Questions
Our sleep calculator uses sleep science to determine optimal wake-up or bedtime based on 90-minute sleep cycles and the time it takes to fall asleep. It calculates times that align with the end of sleep cycles to help you wake up feeling refreshed rather than groggy.
Sleep needs vary by age. Adults typically need 7-9 hours, teenagers 8-10 hours, and younger children need more. However, sleep quality and waking at the right point in your sleep cycle are equally important for feeling rested.
The best time to wake up is at the end of a complete sleep cycle, typically after multiples of 90 minutes from when you fall asleep. This ensures you’re not waking from deep sleep, which can cause grogginess.
Sleep is critical for nearly every system of the body. Getting enough sleep each night allows the mind and body to reap sleep’s restorative benefits and avoid the consequences of sleep deprivation, which can include impaired cognitive function, mood problems, weakened immunity, and increased risk of chronic health conditions.
To improve sleep quality: maintain a consistent sleep schedule, create a relaxing bedtime routine, avoid caffeine and alcohol before bed, limit screen time before sleep, exercise regularly, ensure your bedroom is dark and quiet, and manage stress through techniques like meditation or journaling.
