Calculate Your Optimal Sleep Schedule
Stop waking up groggy. Align your sleep with natural 90-minute cycles and actually wake up feeling human. Just enter when you need to wake up and I'll tell you exactly when to go to bed.
I want to wake up at:
Why Use This Sleep Calculator?
Based on the science of 90-minute sleep cycles, so you wake up at the right point instead of mid-cycle feeling like garbage.
Wake up between cycles instead of during one. The difference is huge - you'll actually feel refreshed instead of groggy.
Timing your sleep right can seriously boost your daily energy. It's not magic, it's just working with your body's natural rhythm.
Recommendations follow CDC and National Sleep Foundation guidelines for each age group. Real science, not guesswork.
How It Works
Enter Your Wake-Up Time
Tell me when you need to wake up, or hit 'Sleep Now' to figure out when you should wake up.
Adjust Your Settings
Set how long you take to fall asleep and your age group. Most people take 10-20 minutes, but be honest with yourself.
Get Your Optimal Times
I'll calculate multiple options based on complete 90-minute cycles. No more random bedtimes.
Pick What Works for You
Choose a bedtime that gives you 4-6 complete cycles (6-9 hours). That's the sweet spot for most people.