Find the perfect bedtime or wake-up time to rise feeling refreshed and energized.
Based on sleep cycle research and circadian rhythm science
Get personalized sleep recommendations in seconds
Tailored settings based on your age and sleep patterns
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Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body clock.
Keep your bedroom cool (65-68°F), dark, and quiet. Use blackout curtains and earplugs if needed.
Caffeine can stay in your system for 6-8 hours. Avoid coffee, tea, and energy drinks in the afternoon.
Blue light from screens suppresses melatonin. Avoid phones and computers 1-2 hours before bed.
Regular exercise helps you fall asleep faster and enjoy deeper sleep. Exercise in the morning or afternoon.
Try deep breathing, meditation, or gentle stretching before bed to calm your mind and body.
This sleep calculator is for educational and informational purposes only.
If you are experiencing persistent sleep difficulties, excessive daytime fatigue, or symptoms of sleep disorders, please consult a healthcare professional or sleep specialist.
Each sleep cycle lasts about 90 minutes and includes light sleep, deep sleep, and REM sleep. Completing full cycles helps you wake up refreshed.
Your internal 24-hour clock regulates sleep-wake cycles. It's influenced by light exposure, meal timing, and daily habits.
Stages 1-2: Light sleep, Stage 3: Deep sleep (restorative), REM: Dreaming and memory consolidation.
The cumulative effect of sleep deprivation. Chronic sleep debt affects mood, memory, and physical health.
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