Your Perfect Bedtime & Wake-up Time


The sleep calculator recommends when to go to sleep in order to wake up feeling refreshed. It suggests sleeping time based on the stages of sleep, which will help to avoid waking up in the middle of a sleep cycle. The sleep cycle calculator does not consider how long a person needs to fall asleep.

Quality Over Quantity:

You’ve probably heard that you should get around seven to nine hours of sleep per night to feel fit and rested. While it is important to get plenty of sleep, the amount of sleep matters less than the quality and timing of sleep. The ideal time to go to sleep at night depends on when you have to wake up the next morning. This sleep cycle calculator helps you learn your natural rhythm.

Sleep Calculator: Now It’s Time to Sleep

The sleep calculator tells you your sleeping timeframe based on your sleep cycles:

Keep in mind…

…that this bedtime is an estimate. It takes an average of 14 minutes for most people to fall asleep. You may have to go to bed a little earlier than the time calculated by the calculator.

From NREM to REM: The 4 Sleep Stages

A good night’s sleep consists of four to six sleep cycles.(1)

Each of these sleep cycles lasts around 90 minutes and can be divided into the following four categories or sleep stages:

  1. Awake
  2. Light sleep stage
  3. Deep sleep stage
  4. Dream or REM sleep stage 

Each of the four sleep stages is important to maintain your mental and physical health. If you wake up during one of these stages, you will feel sluggish and tired. After a complete sleep cycle, you go through the four stages again. This repeats until you wake up.

Your Frequently Asked Questions About Sleep

FAQ 1: What does NREM mean?

Light and deep sleep stages are grouped as non-rapid eye movement, or NREM.(2) NREM is known as quiet sleep. During the NREM stages your body builds bone, muscle, repairs and regenerates tissues, and strengthens your immune system. The older you become, the less non-REM sleep you’ll have.

FAQ 2: What does REM mean?

REM stands for rapid eye movement and can also be called stage R.(3, 4) Your eyes move rapidly during the REM stage. You experience vivid dreams. This active sleep phase re-energizes your mind. With stage R, you will benefit from memory, learning, and problem-solving.

  • Babies sleep around 16-18 hours a day.
  • School-age children and teenagers need around 9.5 hours of sleep per night.
  • Adults should get around 7-9 hours of sleep a night. 

After the age of 60, people sleep in shorter intervals, lighter, and they wake up more often.(5,6)

FAQ 4: How long is each sleep stage?

  1. Awake stage or NREM stage: 5-10 minutes
  2. Light sleep stage or NREM stage: 10-60 minutes
  3. Deep sleep stage or NREM stage: 20-40 minutes
  4. Dream or REM sleep stage: 10 minutes, time is increasing with later periods 

FAQ 5: You slept enough but still feel tired?

Have you slept enough and still feel tired and sluggish? There are several reasons why you feel tired all the time. Check out our blog post on the top six causes of fatigue.

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