Sleep Calculator
Calculate your optimal bedtime and wake time based on sleep cycles for better rest and recovery.
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Understanding Sleep Cycles
How Sleep Cycles Work
Sleep occurs in cycles lasting approximately 90 minutes each. A typical night includes 4-6 complete cycles, progressing through different stages:
- Stage 1: Light sleep, transition from wakefulness
- Stage 2: Light sleep, heart rate and breathing slow down
- Stage 3: Deep sleep, most restorative stage
- REM Sleep: Rapid Eye Movement, dreaming occurs
Sleep Needs by Age
- Teenagers (14-17): 8-10 hours per night
- Young Adults (18-25): 7-9 hours per night
- Adults (26-64): 7-9 hours per night
- Older Adults (65+): 7-8 hours per night
Tips for Better Sleep
- Maintain a consistent sleep schedule
- Create a relaxing bedtime routine
- Keep your bedroom cool, dark, and quiet
- Avoid caffeine and large meals before bedtime
- Limit screen time 1 hour before sleep
- Get regular exercise, but not close to bedtime
Note: Individual sleep needs can vary. If you consistently feel tired despite following these recommendations, consult with a healthcare provider or sleep specialist.
Frequently Asked Questions
Adults typically need 7-9 hours of sleep per night. Teenagers need 8-10 hours, while older adults (65+) may need 7-8 hours. Individual needs can vary based on lifestyle, health, and genetics.
A sleep cycle consists of different stages including light sleep, deep sleep, and REM sleep. Each complete cycle lasts about 90 minutes, and most people go through 4-6 cycles per night.
Waking up at the end of a complete sleep cycle, during light sleep, helps you feel more refreshed and alert. Waking up during deep sleep can leave you feeling groggy and tired.
If you can't fall asleep within 15-20 minutes, get up and do a quiet, relaxing activity until you feel sleepy. Avoid looking at the clock, as this can increase anxiety about sleep.