Sleep Cycle Calculator
Optimal Sleep & Wake Times
Calculate Your Sleep Schedule
years
hour
min
About Sleep Cycles
A sleep cycle lasts about 90-120 minutes and consists of different phases. Understanding these cycles helps optimize your sleep quality.
Cycle Phases:
• Light sleep (N1, N2)
• Deep sleep (N3)
• REM sleep
• Brief awakenings
Sleep Needs by Age
Newborns (0-3 months)
14-17 hours per day
Infants (4-11 months)
12-15 hours per day
Toddlers (1-2 years)
11-14 hours per day
Adults (18-64 years)
7-9 hours per night
Adults (65+ years)
7-8 hours per night
Sleep Quality Factors
Consistent sleep schedule
Dark, quiet bedroom
Comfortable temperature
Limited screen time before bed
Avoid caffeine late in day
Important Note
Individual sleep needs may vary. This calculator provides general guidelines. Consult a healthcare provider if you have persistent sleep issues.
