Sleep smarter
Sleep cycle calculator by age
Plan your bedtime or wake time around 90-minute cycles, tailored to age-based sleep needs. Better timing makes mornings easier.
We use 90-minute cycles plus your wind-down time for realistic results.
Suggested bedtimes
Select your time to see recommendations.
How it works
Three simple steps to align your sleep timing.
1. Pick a target time
Choose when you want to wake up or go to bed. The calculator works in both directions.
2. Add your age group
Different ages need different total sleep hours. We recommend a cycle count that fits the typical range.
3. Align to cycles
We list several cycle-aligned options so you can pick a time that suits your schedule.
Quick answers
Everything you need for better sleep timing, on one page.
How long is a sleep cycle?
A typical sleep cycle lasts about 90 minutes. It can vary, but this is a widely used average for planning.
Why add wind-down time?
Most people take a few minutes to fall asleep. Adding a buffer keeps the schedule more realistic.
What if I wake up between cycles?
If you can, adjust your bedtime or wake time by 15 to 30 minutes to land closer to the end of a cycle.