Sleep Calculator
Find the optimal bedtime based on your wake-up time and sleep cycles.
Understanding Sleep Cycles
Sleep is a complex biological process that occurs in cycles throughout the night. Each sleep cycle lasts approximately 90 minutes and consists of different stages, each playing a crucial role in rest and recovery.
Sleep Stages
Stage 1 (N1)
Light sleep, easily awakened
Stage 2 (N2)
Deeper sleep, body temperature drops
Stage 3 (N3)
Deep sleep, body repairs and regenerates
REM Sleep
Brain activity increases, dreaming occurs
Sleep by Age
Newborns (0-3 months): 14-17 hours
Infants (4-11 months): 12-15 hours
Children (1-13 years): 9-11 hours
Teenagers (14-17): 8-10 hours
Adults (18-64): 7-9 hours
Older adults (65+): 7-8 hours
Benefits of Quality Sleep
Physical Health
- • Immune system support
- • Muscle repair
- • Hormone regulation
- • Weight management
Mental Health
- • Stress reduction
- • Mood regulation
- • Anxiety management
- • Emotional stability
Cognitive Function
- • Memory consolidation
- • Learning enhancement
- • Better concentration
- • Decision making
Sleep Hygiene Tips
- Stick to a consistent sleep schedule
- Get exposure to natural light during day
- Exercise regularly, but not close to bedtime
- Practice relaxation techniques
Sleep Disruptors
- ×Caffeine and alcohol consumption
- ×Blue light exposure before bed
- ×Irregular sleep schedule
- ×Stress and anxiety