Calculate optimal sleep times for better sleep quality
Sleep Calculator
Based on sleep cycle science, calculate the best time to go to bed or wake up
Sleep Science & Information
Learn about sleep cycles, stages, and tips for better sleep quality
Sleep Stages
Stage 1: Light Sleep
Transition from wakefulness to sleep, muscles begin to relax
Stage 2: Light Sleep
Body temperature drops, heart rate slows, brain activity decreases
Stage 3: Deep Sleep
Critical stage for body repair and recovery, immune system enhancement
REM Sleep
Dreaming stage, active brain, memory consolidation, rapid eye movements
Sleep Tips
Maintain regular sleep times, even on weekends try to stay consistent
Create a comfortable sleep environment: quiet, dark, cool (18-22°C)
Avoid using electronic devices before bed, blue light affects melatonin secretion
Avoid caffeine and alcohol 1-2 hours before bed
Establish a bedtime routine such as reading, meditation, or warm bath
Ensure mattress and pillows suit your sleep position
Avoid intense exercise before bed, but can do light stretching
If unable to fall asleep within 20 minutes, get up and do other things until sleepy
Why Sleep is Important
Sleep is the foundation of human health, affecting our physical, psychological, and cognitive functions. Good sleep enhances immune system function, improves memory and learning ability, regulates emotions, promotes body repair, and reduces risk of chronic diseases.
Sleep Requirements by Age
According to CDC recommendations
| Age Group | Recommended Sleep Duration | Notes |
|---|---|---|
| 0-3 months | 14-17 hours | Newborns need extensive sleep |
| 4-12 months | 12-16 hours | Including daytime naps |
| 1-2 years | 11-14 hours | Including daytime naps |
| 3-5 years | 10-13 hours | Including daytime naps |
| 6-12 years | 9-12 hours | School-age children |
| 13-18 years | 8-10 hours | Teenagers |
| 18-60 years | 7 hours or more | Adults |
| 61-64 years | 7-9 hours | Middle-aged |
| 65+ years | 7-8 hours | Elderly |
Benefits of Quality Sleep
Good sleep has important effects on physical and mental health
Enhanced Cognitive Function
Improves memory, attention, and learning ability, increases brain information processing speed
Cardiovascular Health Protection
Reduces risk of heart disease and stroke, stabilizes blood pressure and heart rate
Enhanced Immunity
Improves body's ability to resist disease, promotes immune cell production
Increased Energy
Makes you more energetic during the day, improves work efficiency and emotional state
Circadian Rhythm and Sleep
Understand how biological clock affects your sleep quality and timing
Daytime Activity
Exposure to natural light during the day helps regulate biological clock and improve daytime alertness
Nighttime Rest
Reduce light exposure at night to allow natural melatonin production and promote sleep
Regular Schedule
Maintain fixed sleep and wake times to help the body establish a stable biological clock
Moderate Exercise
Regular exercise helps improve sleep quality, but avoid intense exercise before bed
REM and Non-REM Sleep
Two main types of sleep and their characteristics
Non-REM Sleep
- • Significantly reduced brain energy consumption
- • Decreased body temperature and heart rate
- • Restoration of ATP (adenosine triphosphate) supply
- • Growth hormone secretion
- • Body repair and recovery
REM Sleep
- • Rapid eye movements
- • Virtual body paralysis
- • Dreaming or nightmares occur
- • Memory consolidation
- • Active brain but resting body
💡 Important Note
REM sleep deprivation can lead to anxiety, irritability, hallucinations, and difficulty concentrating. Studies show that when the body is deprived of REM sleep, subsequent sleep involves the body increasing attempts to enter REM sleep and increasing REM sleep time, known as REM rebound.
About Sleep Calculator
We are committed to helping people achieve better sleep quality. Based on sleep science research and user needs, we developed this simple and easy-to-use sleep time calculation tool.
Our Mission
We are dedicated to helping people achieve better sleep quality through scientific sleep cycle calculations.
Our goal is to make sleep science accessible to everyone, helping you optimize your sleep schedule for better health and well-being.
Why Sleep Matters
Quality sleep is essential for physical health, mental clarity, and emotional well-being. It affects every aspect of our daily lives.
Key Features
Scientifically Accurate
Based on 90-minute sleep cycle science, provides accurate sleep time calculations
Privacy First
All calculations performed locally, no personal information collected or stored
Science-Based
Built on established sleep research and circadian rhythm science
Health Focused
Designed to promote better sleep habits and overall health improvement
Ready to Improve Your Sleep?
Start using our sleep calculator today to find your optimal sleep schedule and improve your sleep quality.
Try CalculatorHow to Use
Four simple steps to find your optimal sleep time
Choose Calculation Mode
Choose sleep cycle calculator or sleep length calculator
Enter Target Time
Set the time you want to wake up or go to bed
Customize Settings
Adjust sleep cycle length and fall asleep time as needed
View Results
Get multiple sleep time options, choose the most suitable arrangement
Our Mission
Let everyone achieve quality sleep
Why is Sleep So Important?
Sleep is the foundation of human health, affecting our physical, psychological, and cognitive functions. Good sleep can:
- • Enhance immune system function
- • Improve memory and learning ability
- • Regulate emotions and mental health
- • Promote body repair and recovery
- • Reduce risk of chronic diseases
Our Promise
We promise to provide:
- • Accurate calculations based on scientific research
- • Simple and easy-to-use tool interface
- • Free quality service
- • Continuous feature improvements
- • User privacy protection
Important Notice
This tool is for reference only and cannot replace professional medical advice. If you have persistent sleep problems, please consult a professional doctor or sleep specialist.
Sleep needs vary from person to person. Please adjust usage recommendations according to your individual circumstances.