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Sleep calculator

Find the best bedtime for your wake-up time, or the best alarm time if you’re going to sleep now, based on sleep cycles.

I want to

Go to bed at one of these times

    A sleep cycle lasts about 90 minutes, and it takes most people about 15 minutes to fall asleep. Waking at the end of a cycle usually feels easier. Adults generally need 7 to 9 hours.

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    Example

    If you need to wake up at 6:00 AM, go to bed at one of these times:

    Bedtime Cycles Sleep
    8:45 PM 6 9 hours
    10:15 PM 5 7.5 hours
    11:45 PM 4 6 hours

    Tips for better sleep

    • Keep the same sleep and wake times, even at weekends.
    • Avoid screens and caffeine in the hour before bed.
    • In Ramadan, plan around suhoor; see the Ramadan timetable.

    Sleep calculator: common questions

    What is a sleep cycle?

    Sleep moves through light, deep and dream (REM) stages in cycles of about 90 minutes. Waking at the end of a cycle usually feels easier than waking in the middle.

    How much sleep do adults need?

    Most adults need 7 to 9 hours a night, which is about five or six cycles.

    Why add 15 minutes?

    Most people take about 15 minutes to fall asleep, so it’s added before the first cycle.

    Embed this tool on your website

    Paste this code into your website or blog. The tool works inside the frame, and the link under it credits Adatna.