Sleep Calculator. Find your optimal sleep time to wake up refreshed, energized and ready for peak performance!

If you go to sleep right now, you should try to wake up at one of the following times: 0:00 PM or 0:00 PM or 0:00 PM or 0:00 PM or 0:00 PM or 0:00 PM
Scroll down for more sleep calculation scenarios.

There are 4 sleep calculation scenarios to choose from...

Depending on your situation you might want to know when to go to sleep in order to wake up at a specified time (in this case go for Scenario 1), you might want to determine the best times to wake up after having gone to sleep at a specified time (in this case go for Scenario 2), you might want to simply know the best times to wake up if you were to go to sleep this instant (in this case go for Scenario 3) or if you plan to take a power nap it will give you the best time at which you should wake up (in this case go for Scenario 4).

Sleep Calculator

Scenario 1: I want to wake up at the following time:
Scenario 2: I want to go to sleep at the following time:
Scenario 3: When do I wake up if I go to sleep now:
Scenario 4: When do I wake up if I have a power nap:

Sleep Cycle and Stages

Sleep Cycle

During the night, sleeping follows a predictable pattern, moving back and forth between deep sleep and REM sleep. Together, REM and non-REM sleep stages form a complete sleep cycle. Each cycle typically lasts about 90 minutes and repeats four to six times over the course of a night.

Non-REM sleep

First stage also known as "transitional sleep" – it lasts for about five minutes. Your eyes move slowly under the eyelids, muscle activity slows down, and you are easily awakened.

Second stage also known as "light sleep" – This is the first stage of true sleep, lasting from 10 to 25 minutes. Your eye movement stops, heart rate slows, and body temperature decreases.

Third stage also known as "deep sleep" – in this stage it's difficult to awaken, and if you forcibly wake up, you do not adjust immediately and often feel groggy and disoriented for several minutes. In this deepest stage of sleep, your brain waves are extremely slow. Blood flow is directed away from your brain and towards your muscles, restoring physical energy.

REM sleep

REM sleep (this is where dreams occur) – time to get there is approximately 70 to 90 minutes after falling asleep. Your eyes move rapidly, your breathing shallows, and your heart rate and blood pressure increase. During this stage, your arm and leg muscles are paralyzed.

Our sleep cycle calculator considers sleep cycle durations, REM and Non-REM sleep patterns to accurately determine what time should you wake up at to feel rested and less groggy and mostly to avoid waking up in the middle of a sleep cycle.

Sleep length impact on life span

"Previous sleep studies have indicated that both short and long-duration sleep had higher mortality rates. However, none of those studies were large enough to distinguish the difference between 7 and 8 hours a night, until now."
sleep hours graph for men
sleep hours graph for women

The figures above indicate hours of sleep for men (left) and women (right). The hazard ratio, the top bar graph, indicates the mortality risk while the bottom graph shows the percentage of subjects associated with the reported number of hours sleep. See Source Here

Average Sleep Needs by Age

These values are the average recommended hours of sleep required for your age and health group...

# Age Group Recommended Sleep Hours
1newborn to 2 months old12 - 18 hours
23 months to 1 year old14 - 15 hours
31 to 3 years old12 - 14 hours
43 to 5 years old11 - 13 hours
55 to 12 years old10 - 11 hours
612 to 18 years old8.5 - 10 hours
7Adults (18+)7.5 - 9 hours
Pregnant women often experience an increased need for sleep.
Older adults need the same amount of sleep as their young-adult counterparts but, due to a tendency to wake more frequently at night, may compensate with short naps during the day.
Sleep-deprived individuals will need to sleep extra hours until they recover.

Tips and tricks to fall asleep and have a better night sleep

Get comfortable
In order to fall asleep fast, you need to help your body. When talking about sleep comfort we're actually referring to ambient temperature (between 60.8 and 68 degrees Fahrenheit or 16 - 20 degrees Celsius - anything outside that leads do sleep discomfort), body position (use the most comfortable position that you know works for you - avoid tall pillows as they may strain your neck ), and personal clothing (cotton pajamas, or nothing at all)
Adjust the lights to promote sleep creep
Optimally you'd sleep in total darkness, however since that is not always the case, try to turn away from any light sources (at least until you fall asleep), employ the usage of a sleep mask, and place night lights in the hallway if light is an element that brings you peace before falling asleep.
Turn down the ambient noise for little to no interference
It's best to use earplugs - period. Try replacing intermittent noises with a constant "silent" one (like a fan); create a low-volume smooth music playlist and listen to it as the "silent" noise; listen to natural ambient low frequency noises like raindrops, running water, waterfalls, wind.
Read a book by a soft light or watch a documentary
Engaging in a calming activity like reading a book under soft light or watching a soothing documentary can aid in the relaxation process before bedtime, enhancing the quality of sleep. Reading a book by a gentle light helps to reduce exposure to bright screens, which emit blue light that can disrupt the body's natural production of melatonin, a hormone essential for regulating sleep. The act of reading can also serve as a transition from the day's activities to a more peaceful state of mind, easing stress and promoting relaxation. Similarly, watching a documentary, especially one that's informative or soothing rather than overly stimulating, can help divert attention from intrusive thoughts, creating a calming effect and facilitating the winding down process before sleep. Both activities can be integral parts of a bedtime routine, preparing the mind for rest and contributing to a more restorative night's sleep.
Breathing technique
Utilizing a specific breathing technique before bedtime can significantly benefit sleep quality by promoting relaxation and reducing stress levels. Techniques like deep breathing, abdominal breathing, or the 4-7-8 technique work to activate the body's relaxation response, calming the nervous system and easing the mind into a more peaceful state. Deep breathing slows the heart rate, lowers blood pressure, and increases oxygen levels in the body, all of which contribute to a sense of calmness and tranquility. This intentional focus on breath also helps shift attention away from racing thoughts, reducing mental chatter that can interfere with falling asleep. Practicing a breathing technique as part of a bedtime routine can serve as an effective tool to signal the body to unwind, promoting a deeper, more restful sleep experience.
Play a casual semi-boring game to speed up the sleep process
Engaging in a casual, semi-boring activity before bedtime can help relax the mind and facilitate the transition to sleep. Playing a simple, mildly stimulating game (Solitaire, crossword puzzle or sudoku), or engaging in a mundane activity, can divert attention away from more stimulating or stressful thoughts, allowing the mind to gradually unwind. The semi-boring nature of the activity helps reduce mental arousal, calming the brain and creating a more conducive environment for sleep. This kind of low-key activity can serve as a form of mental wind-down, preparing the mind for rest without introducing overly stimulating or exciting elements that might hinder the sleep process.
Sleep with a pillow or folded blanket between your legs
Sleeping with a pillow or folded blanket between your legs can provide numerous benefits for better sleep, particularly for spinal alignment and comfort. Placing a pillow or blanket between the legs helps maintain proper alignment of the hips, pelvis, and spine while lying on your side, reducing strain on the lower back and promoting a more neutral and relaxed sleeping position. This alignment alleviates pressure on the lower back, hips, and knees, potentially minimizing discomfort and stiffness that could disrupt sleep. Moreover, it can help alleviate tension in the muscles and ligaments surrounding the hips and lower back, allowing for a more comfortable and restful night's sleep by providing additional support and promoting better spinal alignment throughout the night.
Explore guided sleep meditations specifically designed to induce sleep. These often include calming music, soothing voices, and relaxation techniques aimed at helping you drift off peacefully.
Drink some "calming effect" herbal teas
Sipping on calming effect teas before bedtime offers a soothing ritual to unwind and prepare for a restful night. Chamomile tea, with its apigenin content, gently lulls the mind into relaxation, easing insomnia symptoms. Valerian root tea, revered for centuries, enhances the brain's GABA levels, fostering a serene state conducive to better sleep quality. Meanwhile, Lavender tea, with its tranquil aroma and stress-relieving compounds, helps alleviate anxiety, promoting a sense of calmness ideal for a peaceful night's rest. Incorporating these teas into a bedtime routine can create a comforting pre-sleep ritual, offering a natural and gentle way to encourage a restorative night's sleep.
Watch what you eat at night
Avoiding high-sugar foods and incorporating a selection of nutrient-rich options like bananas, avocados, nuts, and seeds can positively impact sleep quality. High-sugar foods can cause spikes and crashes in blood sugar levels, leading to energy fluctuations and potential disruptions in sleep patterns. Instead, foods like bananas, rich in magnesium and potassium, promote muscle relaxation and can aid in the production of sleep-promoting hormones like melatonin. Avocados are a source of healthy fats and potassium, contributing to a more balanced diet that can support better sleep. Nuts like peanuts, almonds, walnuts, and seeds such as pumpkin and sunflower seeds contain magnesium, tryptophan, and other essential nutrients that support relaxation and the natural sleep cycle. These foods offer a combination of nutrients that can help regulate neurotransmitters and hormones involved in sleep, promoting a more restful and rejuvenating night's sleep without the disruptive effects of high-sugar content.
Avoid large portions of food 3 hours before bedtime
Avoiding large portions of food before bedtime is beneficial for better sleep as it allows the digestive system to function optimally and prevents discomfort that can interfere with sleep quality. Consuming large meals close to bedtime can lead to indigestion, acid reflux, or discomfort due to the body's decreased ability to efficiently digest food while lying down. The process of digestion requires energy and can elevate metabolic activity, making it harder for the body to transition into a relaxed state conducive to sleep. Additionally, high-fat or spicy foods can cause discomfort or stimulate acid production, potentially leading to heartburn or disrupted sleep. Opting for lighter, balanced meals or snacks several hours before bedtime can aid digestion, reduce the risk of discomfort, and promote a more peaceful and uninterrupted night's sleep by allowing the body to focus on rest and recovery rather than digestion.
Don't go to sleep feeling hungry
Avoiding bedtime hunger is crucial for better sleep as it impacts blood sugar levels, potentially leading to discomfort and disrupted sleep. Hunger triggers stress hormones, interfering with sleep cycles and causing fragmented rest. Additionally, the brain's focus on seeking food can impede relaxation. To prevent this, opt for a balanced snack like yogurt or nuts about an hour before bedtime, ensuring it contains protein, healthy fats, and complex carbs to satisfy hunger without causing discomfort. This strategy stabilizes blood sugar levels, minimizes physical discomfort, and promotes a more restful and uninterrupted night's sleep.
Reduce nicotine, sugar, caffeine and alcohol
To optimize sleep quality, it's crucial to reduce intake of nicotine, sugar, caffeine, and alcohol as these substances can significantly disrupt the sleep cycle. Nicotine, a stimulant found in tobacco, can fragment sleep patterns and increase the likelihood of waking during the night. Sugar can lead to blood sugar spikes and crashes, potentially causing disruptions in sleep due to fluctuations in energy levels. Caffeine, a well-known stimulant found in coffee, tea, and some sodas, can interfere with falling asleep, reduce sleep duration, and impact sleep quality. Alcohol may initially induce drowsiness but can disrupt the later stages of sleep, leading to frequent awakenings and a decrease in overall sleep quality. Limiting or avoiding these substances, particularly closer to bedtime, can promote more restorative and uninterrupted sleep, allowing for a better night's rest.
Consume some tea before going to sleep
Chamomile and green tea both offer potential benefits for better sleep due to their unique properties. Chamomile contains apigenin, an antioxidant with sedative effects that bind to certain receptors in the brain, promoting relaxation and reducing insomnia symptoms. Its calming qualities make chamomile tea an excellent choice to unwind before bedtime, easing stress and anxiety to facilitate better sleep. On the other hand, green tea contains theanine, an amino acid that promotes relaxation without sedation, potentially reducing stress and enhancing sleep quality. While it does contain caffeine, green tea's theanine content may counteract the stimulating effects of caffeine, offering a sense of calmness that can contribute to improved sleep patterns. Incorporating chamomile or green tea into a bedtime routine may aid in relaxation, alleviate stress, and support a more restful night's sleep due to their calming and soothing properties.
Use supplements
Using supplements, such as melatonin, magnesium, or certain herbal remedies, can aid in promoting better sleep by addressing specific deficiencies or supporting natural sleep-inducing mechanisms in the body. Melatonin supplements, for instance, mimic the body's natural sleep hormone, aiding in regulating the sleep-wake cycle, especially for those experiencing jet lag or irregular sleep patterns. Magnesium supplements can help relax muscles and regulate neurotransmitters involved in sleep regulation, potentially improving sleep quality. Additionally, herbal supplements like valerian root or passionflower may have calming effects, reducing anxiety and promoting relaxation conducive to sleep. While supplements can be beneficial, it's essential to consult with a healthcare professional before starting any new supplements to ensure they are safe and appropriate for your individual needs, as well as to determine proper dosages and potential interactions with other medications or health conditions. Integrating supplements, under professional guidance, can be a helpful addition to support better sleep when used judiciously and as part of a comprehensive approach to improving sleep habits.
No exercise in the 3 hours leading to you going to bed
Avoiding exercise in the three hours leading up to bedtime is beneficial for better sleep due to its impact on body temperature, hormones, and alertness. Physical activity increases body temperature and stimulates the release of adrenaline and endorphins, which can leave you feeling more alert and energized. While exercise is fantastic for overall health, performing it too close to bedtime may delay the body's natural wind-down process. The rise in body temperature during exercise can hinder the natural drop in temperature that signals the body it's time to sleep. By allowing a few hours between exercise and bedtime, your body has the chance to gradually cool down, promoting relaxation and the release of sleep-inducing hormones like melatonin, facilitating a smoother transition into a restful night's sleep.
Avoid naps during the daytime
Avoiding daytime naps can contribute to better nighttime sleep by preserving the body's natural sleep-wake cycle, also known as the circadian rhythm. Daytime naps, especially if taken for extended periods or late in the day, can disrupt this rhythm, making it harder to fall asleep at night and reducing overall sleep quality. Napping during the day can diminish the body's natural sleep drive, leading to less sleep pressure at night, which may result in difficulties falling asleep or staying asleep. Moreover, long or irregular naps can affect the balance between the different stages of sleep, potentially leading to grogginess or a less restorative nighttime sleep. By avoiding daytime naps, you encourage a stronger drive for nighttime sleep, aiding in a more consistent and restful sleep pattern.
Warm bath
Taking a warm bath before bedtime can significantly aid in promoting better sleep by leveraging the body's natural temperature regulation and relaxation response. A warm bath causes a temporary increase in body temperature, and when you exit the bath, your body temperature drops, signaling to the brain that it's time to sleep. This drop in temperature mimics the body's natural circadian rhythm, promoting drowsiness and facilitating the onset of sleep. Additionally, a warm bath induces muscle relaxation, easing tension and stress accumulated throughout the day. It also offers a psychological signal, signaling the transition from the activities of the day to the calmness of the evening, thereby creating a conducive environment for a more peaceful and restful night's sleep. While it may not always be feasible, incorporating a warm bath into your bedtime routine when possible can significantly contribute to better sleep quality.
Sleeping routine
Establishing a consistent sleeping routine is crucial for promoting better sleep as it helps regulate the body's internal clock, known as the circadian rhythm. A regular sleep schedule encourages the body to anticipate sleep at specific times, enhancing the quality and duration of sleep. When you go to bed and wake up at consistent times each day, your body aligns its physiological processes, including hormone release and body temperature, in accordance with this schedule. This regularity supports the production of melatonin, the hormone responsible for inducing sleep, ensuring its optimal release at the right times. A consistent sleeping routine also helps synchronize various bodily functions, promoting deeper and more restorative sleep, ultimately leading to improved daytime alertness, mood, and overall well-being.
Use aromatherapy
Incorporating aromatherapy into your bedtime routine can significantly enhance sleep quality by leveraging the calming and relaxing effects of certain scents on the body and mind. Essential oils like lavender, chamomile, and valerian root are renowned for their tranquil and sleep-inducing properties. Inhaling these scents through diffusers, sprays, or pillow mists can stimulate the olfactory system, triggering the brain to release neurotransmitters associated with relaxation, stress reduction, and sleep promotion. Aromatherapy not only helps to create a soothing environment but also aids in lowering anxiety levels and calming the nervous system, preparing the body for a more restful and rejuvenating night's sleep. Integrating aromatherapy into your nightly routine can serve as a gentle and natural method to promote relaxation and support better sleep patterns.
Remove all electronic devices from your bedroom
Removing electronic devices from the bedroom is beneficial for better sleep due to their impact on sleep quality and circadian rhythm. Devices like smartphones, tablets, laptops, and TVs emit blue light, which can suppress the production of melatonin, the hormone responsible for regulating sleep-wake cycles. Exposure to this blue light, especially in the evening, disrupts the body's natural signals for sleep, making it harder to fall asleep and reducing overall sleep quality. Additionally, these devices often lead to increased mental stimulation and engagement, making it challenging for the brain to wind down and enter a relaxed state conducive to sleep. By creating a screen-free environment in the bedroom, you eliminate these disruptions, allowing your body to better align with its natural sleep patterns, promoting deeper, more restorative sleep.
Always keep you bed made and the sheets fresh
Maintaining a clean and well-made bed with fresh sheets is instrumental in promoting better sleep by creating a comfortable and inviting sleep environment. Clean sheets devoid of dirt, allergens, and sweat contribute to a more hygienic and pleasant sleeping surface, reducing the likelihood of skin irritations or allergic reactions that can disrupt sleep. A neatly made bed also psychologically signals a transition from wakefulness to relaxation, setting the stage for a restful night's sleep. Moreover, the act of making the bed each day fosters a sense of order and tidiness, creating a calming atmosphere in the bedroom that can positively impact mental well-being and facilitate a more peaceful sleep experience. Overall, a clean, well-made bed with fresh sheets supports a more inviting and conducive sleep environment, promoting better sleep quality and overall restfulness.

Tips and tricks to wake up in the morning

Go to bed early
Six to eight hours of solid, uninterrupted sleep makes all the difference when getting up early and staying focused through the day.
Sleep with the curtains half-open
Leaving the curtains half-open before sleeping can be a gentle nudge from the night into the morning. Natural light gradually filters in, mimicking the sunrise and signaling your body to ease out of deep sleep. As the brightness increases, your brain reduces the production of melatonin, the sleep hormone, making it easier to transition into wakefulness. This gentle awakening to the soft glow of dawn encourages a more natural and less abrupt start to the day, potentially leading to a more refreshed and energized morning routine.
Get a decent amount of shut eye
Getting a decent amount of shut-eye sets the stage for a more refreshing morning wake-up. Adequate sleep allows the body to complete its essential restorative processes, including muscle repair, memory consolidation, and hormone regulation. When you've had enough sleep, your body is better equipped to handle the transition from slumber to wakefulness. Waking up after a good night's sleep helps maintain cognitive sharpness, enhances mood, and promotes a more natural, less groggy awakening. It's like laying down a solid foundation for the day ahead, ensuring you're more poised to embrace the morning with clarity and vitality.
Place your alarm clock away from your bed
Placing your alarm clock away from your bed serves as a clever tactic to kickstart your morning on an active note. When the alarm is positioned out of arm's reach, it compels you to physically get out of bed to turn it off, initiating movement and interrupting the temptation to hit the snooze button repeatedly. This physical action helps shake off the residual drowsiness and encourages you to engage with your surroundings, making it less likely for you to crawl back under the covers. By forcing yourself to leave the cozy confines of your bed, you're more likely to stay awake, allowing your body to transition gradually from sleep to wakefulness, setting a proactive tone for the rest of the day.
Avoid eating large meals before bedtime
Avoiding large meals before bedtime contributes to a more refreshed and energized morning wake-up. When you eat a big meal before sleeping, your body focuses on digestion rather than winding down for rest. This can lead to discomfort, indigestion, and disrupted sleep patterns as your body works overtime to process the food. Moreover, a heavy meal close to bedtime can cause fluctuations in blood sugar levels, potentially leading to disturbances in your sleep cycle. By giving your body ample time to digest before lying down, you allow it to settle into a more restful state, promoting a deeper and more rejuvenating sleep. Consequently, waking up in the morning becomes smoother and more natural, without the grogginess or sluggishness often associated with improper digestion during sleep.
Drink water before bedtime
Drinking water before bedtime can positively impact your morning wake-up routine in multiple ways. Hydrating before sleep helps replenish any fluid loss during the night and prevents dehydration, which can cause morning fatigue or grogginess. Additionally, adequate hydration supports the body's natural processes, such as cell rejuvenation and toxin removal, aiding in a more restorative sleep. As you wake up, having already hydrated can kickstart your metabolism and help counteract the natural dehydration that occurs overnight, potentially promoting a more alert and energized morning. This simple habit can set the stage for a smoother transition from sleep to wakefulness, ensuring you're starting your day off on the right foot.
Take a cool shower
A cool shower in the morning can be a game-changer for starting your day on a refreshing note. The cold water stimulates your body, increasing circulation and heart rate, which in turn boosts alertness and mental clarity. It invigorates the nervous system, jolting you awake and banishing any residual grogginess from sleep. Moreover, a cool shower can enhance your mood by triggering the release of endorphins, promoting a sense of well-being and readiness to tackle the day ahead. The contrast between the warmth of your bed and the cool shower also serves as a powerful signal to your body that it's time to wake up, jump-starting your metabolism and setting a vibrant tone for the morning.
Respect a sleep schedule
Respecting a sleep schedule can significantly impact your waking routine. Setting consistent bed and wake times regulates your body's internal clock, known as the circadian rhythm. This regularity allows your body to anticipate and prepare for sleep and wakefulness, ensuring you get the recommended amount of restorative sleep each night. When you stick to a consistent sleep schedule, you're more likely to wake up naturally at the same time each morning, feeling refreshed and alert. This routine also enhances the quality of your sleep, as your body learns to optimize its sleep cycles, leading to a more restful and productive morning wake-up without the struggle of grogginess or fatigue.
Exercise in the morning
Engaging in morning exercise jumpstarts your day by activating your body and mind. Physical activity in the morning boosts your circulation, sending oxygen and nutrients throughout your body, which helps wake up your muscles and brain. It triggers the release of endorphins, promoting a positive mood and increased energy levels throughout the day. Morning workouts also elevate your metabolism, setting a higher pace for calorie burning and enhancing mental focus. By completing your exercise routine in the morning, you not only kickstart your body into an active mode but also create a sense of accomplishment early in the day, setting a productive tone for the hours ahead.
Wash with cold water
Washing with cold water in the morning is like a splash of vitality for your day. The shock of cold water stimulates your body's circulation, instantly waking up your senses and increasing alertness. It constricts blood vessels, which can reduce any puffiness in your face and eyes, giving you a refreshed appearance. Additionally, cold water triggers your body's natural response to generate heat, revving up your metabolism and providing a burst of energy. This invigorating sensation not only helps you physically wake up but also mentally prepares you for the day, promoting a clear and focused mindset right from the start.
Power of suggestion
Use the power of suggestion and tell yourself "I'm going to wake up early" - this tricks your brain into scheduling your biological clock and you just might find yourself getting up 15 minutes earlier than you've set your alarm clock, without any effort. The power of suggestion plays a remarkable role in setting a positive tone for your morning. By priming your mind with uplifting thoughts and affirmations before bed or upon waking up, you can influence your subconscious to anticipate a refreshing start. Affirming a successful, energized morning or visualizing your ideal wake-up routine can help program your mind for a smoother transition from sleep to wakefulness. This positive suggestion can significantly impact your mindset, boosting motivation and creating a mental framework that encourages a more optimistic and proactive approach to the day ahead.

For additional free health and fitness calculators visit BMI Calories Calculators

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