Sleep Calculator

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Let's calculate our sleep duration using the Sleep Calculator

A sleep calculator is a dual sleep tool that helps you find the best bedtime. Use this calculator to find when you should go to sleep if you want to wake up refreshed and alert. The sleep calculator is simple to use; it ensures your schedule and allows time for rest.

Sleep calculator

What is a Sleep Calculator?

Sleep calculator is simple and a great solution for a better night's sleep. The sleep cycle calculator has different stages of sleep and only wakes you during your lightest stage of sleep. Sleep is the most important aspect of our health. As of today, 70% of the population is sleep-deprived. To avoid any kind of harm that is not getting enough sleep cycle, use the sleep calculator to make yourself understand how much sleep you need and plan based on the sleep routine.

Stages of sleep

Sleep can be classified into four stages, differentiated by your rapid eye movement. The sleep cycle lasts around 90 minutes ad consists of 4 stages:

The first three stages are non-REM stages

  • Stages 1 and 2 are light sleep
  • Stage 3, known as deep sleep

Stage 1 of NREM sleep

  • It is the initial stage of sleep, where you go to bed and start to fall asleep.
  • It is the transition from being awake to asleep
  • At this time, brain activities are too slow
  • Eye moments, heartbeat, and breathing begin to slow down
  • All your muscles are in a relaxed state.

Stage 2 NREM sleep

  • In this stage, 2 sleep, your sleep lasts around 20 minutes per sleep cycle
  • You begin to lose awareness
  • In this stage, your body temperature drops, and eye moments stop
  • Your heart and breathing catch a rhythm

Stage 3 NREM sleep

  • In this stage, your brain waves get emerged
  • It is the deep sleep stage
  • Your muscles relax, your breathing is regulated, and your blood pressure reduces.

Stage 4 REM sleep

  • In this REM stage, sleep dreams may happen
  • It is the last stage of your sleep
  • Brain activities begin
  • Your body gets relaxed, but breathing is faster
  • Eye movements are rapid

How to use the sleep calculator?

Here is a step-by-step explanation of how to deal with these calculations using a sleep calculator.

  • First, checking your night sleep duration puts you at a higher mortality risk. Select the number of hours you sleep and see what percentage you are likely to kick the bucket compared to a person who sleeps for seven hours every night.
  • Create a healthy sleep routine; usually, falling asleep takes 10-20 minutes.
  • Select the time you want to wake up. You chose to leave 15-minute time intervals to simplify the calculator display.
  • The description in the calculator tells you everything. This calculator included going to bedtimes with 1-6 full sleep cycles, but for the first two, 6 and 5 full cycles, which ones you should aim for?
  • In this sleep calculator, you will find the times you should get out of bed to wake up fresh and ready to work.

How to improve your sleeping habits?

A person who sleeps for only four cycles feels better after waking up.

Set up alarms - Setting an alarm for both the time you should sleep and wake up can help you get into a new healthier routine.

Stop using the snooze button - getting five minutes more may feel great at first in the long run snoozing results in you feeling more tired in the morning because these 5 or 10 minutes are not enough for your body to fall into a deep sleep.

No phone or computer policy - stop playing with your phone or computer at least 2 hours before bedtime. The blue light on the screen affects your melatonin level, resulting in longer falling sleep.

No alcohol or coffee before sleep - alcohol or coffee decreases the quality of your sleep, and it causes you to sleep less than you should to regenerate fully.

Napping is great - if you feel exhausted during the day, have a healthy sleep for 15-20 min, which makes you more refreshed than a full 90-min sleep cycle in the middle of the day.

Regularity is key - going to bed earlier and waking up earlier will improve your sleep on a regular basis.

The temperature in the room - make your bedroom temperature range between 60-67. oF. If you adjust the temperature, you may feel free to sleep, and it will be easier to fall asleep in a cooler room.

As dark as possible - darkness is a good quantity and quality of sleep. Remove the unnecessary source of light and install curtains and shades in windows to block out light.

CDC's recommendations for sleep!

Age Group Recommended Hours of sleep per day
0-3 months 14-17 hours
4-12 months 12-16 hours per 24 hours
1-2 years 11-14 hours per 24 hours
3-5 years 10-13 hours per 24 hours
6-12 years 9-12 hours per 24 hours
13-18 years 8-10 hours per 24 hours
18-60 years seven or more hours per night
61-64 years 7-9 hours
65 years and older 7-8 hours

Signs of not getting enough sleep

If you do not get enough sleep, it will affect you differently. Some of the common signs of sleep deprivation are:

  • Day time drowsiness
  • Low productivity during the day
  • Irritable mood all-day
  • The extreme change in appetite and weight
  • Skin does not feel good
  • Poor sleep may affect your physical and mental illness.

A sleep calculator is a great tool; you can use this to improve your sleep hygiene, such as the sleep cycle app. It will monitor your sleep patterns and wake you up in the lightest sleep phase.

Discover the power of the sleep calculator on and optimize your sleep duration to ensure you wake up rejuvenated during your lightest stage of sleep.


Q. How do I calculate sleeping time?

A. You can aim for five to six 90 minute cycles plus a 15-minute window each to drop off and wake up.

Q. Is it healthy to sleep in the morning?

A. There are no worries about sleeping in the morning. It is healthiest to sleep during the darkest hours.

Q. Are 6 hours of sleep enough?

A. If you complete four cycles, 6 hours of sleep is enough for you.

Q. What stage of sleep is hardest to awaken?

A. INREM sleep stage 3 and REM sleep stage 4, where you can get vivid dreams and bad fear reactions if you wake up.

Q. Does the need for sleep change with age?

A. Yes, the sleep cycle changes with age because your circadian rhythms change. You need a nap to get in another sleep cycle to get the necessary restorative sleep.

Q. What are the stages of sleep?

A. There are four stages of sleep where. NREM has three stages, and REM is the final stage of sleep.

Q. What are the consequences of sleep deprivation?

A. Sleep deprivation has a short and long-term impact on physical, emotional, and cognitive health.