Sleep Calculator

Calculate optimal sleep times based on sleep cycles, track sleep debt, and get personalized recommendations.

What would you like to calculate?

Wake-up Time

Time to fall asleep (min)

Your Age

Recommended Sleep Times

Recommended Sleep by Age

Teens (14-17): 8-10 hours

Young Adults (18-25): 7-9 hours

Adults (26-64): 7-9 hours

Seniors (65+): 7-8 hours

Sleep Quality Tips

🔅 Consistency: Go to bed and wake up at the same time daily

🌙 Environment: Keep your room dark, quiet, and cool (65-68F/18-20C)

📱 Screen time: Avoid screens 1 hour before bed (blue light disrupts melatonin)

☕ Caffeine: No coffee/tea at least 6 hours before bedtime

🍴 Food: Avoid heavy meals 2-3 hours before sleep

🏃 Exercise: Regular exercise helps, but not within 3 hours of bedtime

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? Frequently Asked Questions

How accurate is this

This calculator uses standard formulas and provides accurate results for typical use cases. For professional or critical applications, always verify results with certified professionals or official sources.

Is this calculator free to use?

Yes, this Sleep Calculator is completely free to use with no registration required. You can use it as many times as needed without any limitations.

Can I use this on mobile devices?

Absolutely! This calculator is fully responsive and works perfectly on smartphones, tablets, and desktop computers.

How do I interpret the results?

The results are displayed clearly with appropriate units. Refer to the About This Calculator section for detailed information.