Sleep Calculator

Use these calculators to compute the best time to wake up or go to bed based on your natural sleep cycles or a desired duration of sleep.

A good night's sleep consists of 5-6 complete sleep cycles. Waking up at the end of a cycle helps you feel refreshed.

I want to...

...wake up at:

...go to bed at:

Select Time

Time it takes me to fall asleep The average is 14 minutes.

My sleep cycle length The average is 90 minutes.

Calculate your wake-up or bed time based on a specific amount of sleep.

I want to...

...wake up at:

...go to bed at:

Select Time

I want to sleep for:

hours minutes

Sleep needs vary by age and individual, but consistency is key. Below are the CDC's recommendations for hours of sleep per day.

Age Group	Recommended Hours of Sleep Per Day
0–3 months	14–17 hours
4–12 months	12–16 hours (including naps)
1–2 years	11–14 hours (including naps)
3–5 years	10–13 hours (including naps)
6–12 years	9–12 hours
13–18 years	8–10 hours
18–60 years	7 or more hours per night

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