Sleep Time Calculator

With this sleep time calculator, you can find out what time you should go to bed to wake up at a given time with complete sleep cycles, so you can wake up all fresh and ready to tackle the day.

If you ever wonder why some days you wake up fresh and energized while some other days you need a cup of coffee to open your eyes, most likely, the answer is related to your sleep time 💤

Keep reading and find out:

• What is sleep time?
• How much sleep do you need?
• What time should you go to sleep?
• How to calculate how much sleep you need.

Sleep time is the number of hours that we use to rest and regenerate the body and mind. This amount of hours is calculated in cycles, and each cycle consists of 90-minute-long sequences repeated throughout the night.

Waking up at the end of a cycle makes you feel fresh and energized, but on those days that you feel like you can’t wake up, you probably woke up in the middle of a cycle.

Does it happen to you that you are always the first to get up? Or maybe the last one to do so? This is because the number of hours you need is genetic and pre-determined before birth. However, it does vary over your life time (babies and teenagers sleep longer hours).

While some people only need 5 hours of sleep a day, some others need 9 hours. In general, the recommended sleep time is between 7 h and 30 min (5 cycles) and 9 h of sleep (6 cycles).

Do you have an important presentation tomorrow and need to be as sharp as possible? Most likely, you are wondering what time you should go to bed to make this happen. To do so:

1. Consider how many cycles of sleep you need.

2. Convert the number of cycles into hours, and add 15 minutes (average amount of time it takes to fall asleep) or the amount of time it takes you to fall asleep.

3. Once you know how much time you need to sleep, you can estimate your bedtime by counting back these hours from your wake-up time. This will help you wake up fresh and sharp ☀

To have a good night's sleep and wake up fresh and like new, you can use our sleep time calculator:

1. In the Time to fall asleep field, indicate how long it takes you to fall asleep.

   In general, it takes 10-20 minutes to fall asleep; however, some people fall asleep as soon as they lay down while others toss and turn for hours. Our calculator has 15 minutes as default time.

2. In the Target waking up time dropdown options, select the time you want to get up. The calculator has intervals of 15 minutes for this section.

3. Our calculator uses 90 minutes as the default value for the first and succeeding sleep cycles. If you've been monitoring your sleep and know you have a different sleep cycle duration, simply tick on the Enter custom sleep cycle lengths checkbox to modify your sleep cycle length values.

4. Upon doing these steps, our calculator will display different your sleeping times. Identify how many sleep cycles you'd like to complete and select the time you need to go to bed.

   Remember that an average person needs between 5-6 cycles every night.

Here at Omni, we have some other sleep-related tools that you might enjoy:

• Sleep calculator;
• Circadian rhythm calculator;
• Sleep cycle calculator;
• REM sleep calculator;
• 90 minute sleep cycle calculator; and
• Wake up calculator.