Sleep Calculator
Find your ideal bedtime and wake time based on your age and sleep cycles. Get personalized recommendations for optimal rest.
Calculate Your Sleep Schedule
Based on AASM & CDC sleep recommendations
Go to bed and wake up at the same time every day, even on weekends.
Expose yourself to natural sunlight within 30 minutes of waking.
Avoid screens for at least 1 hour before your calculated bedtime.
Keep your bedroom at 16-19C (60-67F), dark, and quiet.
Save Your Sleep Schedule
Get your personalized sleep times and tips sent to your inbox.
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Sleep needs vary by individual. These recommendations are based on general guidelines from the American Academy of Sleep Medicine (AASM) and Centers for Disease Control and Prevention (CDC). If you have persistent sleep issues, consult a healthcare provider.
Our Calculation Method
The Sleep Calculator combines two key factors to find your optimal sleep schedule:
- Age-based recommendations: We use AASM and CDC guidelines for recommended sleep duration by age group
- Sleep cycle optimization: We align your schedule with natural 90-minute sleep cycles to help you wake feeling refreshed
- Sleep latency: We account for the time it takes you to fall asleep
Three Calculation Modes
- Find my bedtime: Enter your wake time to get optimal bedtimes
- Find my wake time: Enter your bedtime to get optimal wake times
- Going to sleep now: Get immediate wake time recommendations
Official Guidelines (AASM & CDC)
| Age Group | Recommended Sleep |
|---|---|
| Infants (4-12 months) | 12-16 hours (including naps) |
| Toddlers (1-2 years) | 11-14 hours (including naps) |
| Preschool (3-5 years) | 10-13 hours (including naps) |
| School Age (6-12 years) | 9-12 hours |
| Teens (13-17 years) | 8-10 hours |
| Young Adults (18-25 years) | 7-9 hours |
| Adults (26-64 years) | 7-9 hours |
| Seniors (65+ years) | 7-8 hours |
These are general guidelines. Individual needs may vary based on health, activity level, and other factors.
The 90-Minute Sleep Cycle
During sleep, your brain cycles through different stages approximately every 90 minutes. Each cycle includes:
- Stage 1 (N1): Light sleep, easy to wake (1-5 minutes)
- Stage 2 (N2): True sleep begins, body temperature drops (10-25 minutes)
- Stage 3 (N3): Deep sleep, restoration occurs (20-40 minutes)
- REM Sleep: Dreams occur, memory consolidation (10-60 minutes)
Why Timing Matters
Waking during deep sleep (Stage 3) causes sleep inertia - that groggy, disoriented feeling. By timing your wake-up to coincide with the end of a cycle (during light sleep or REM), you'll feel more alert and refreshed.
What Makes This Calculator Different
- Age-aware: Recommendations tailored to your life stage
- Cycle-optimized: Aligned with natural 90-minute sleep cycles
- Multiple options: See all viable times, not just one
- Visual timeline: Understand your sleep architecture
- Evidence-based: Built on AASM and CDC guidelines
About Spacire
Spacire is a UK-based sleep wellness company offering free science-backed tools and curated sleep products. We believe everyone deserves better sleep.
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