🌙 Science-Based Sleep Calculator
Sleep Calculator
Wake up refreshed every morning. Built on 90-minute sleep cycle science to find your optimal bedtime, wake time, or nap schedule.
What time do you want to wake up?
Includes 14 minutes average sleep onset time
Choose your nap type
Power Nap
20 min
Instant alertness boost without sleep inertia. Perfect before a meeting or workout.
Recovery Nap
60 min
Includes deep NREM sleep for memory consolidation and physical repair.
Full Cycle Nap
90 min
One complete sleep cycle including REM. Maximum restoration — creativity, mood & memory.
When are you starting your nap?
⚡ Pro Napping Tips
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Nap between 1–3 PM when your body naturally dips in alertness — aligns with your circadian rhythm.
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Try a 'coffee nap': drink coffee right before your 20-min nap. Caffeine kicks in just as you wake!
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Keep naps under 30 min unless you have 90 min. The 30–60 min zone causes the most grogginess.
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Use an eye mask and earplugs. Even 10 minutes of quality dark quiet sleep is restorative.
Sleep Quality Tips
Backed by sleep science — small changes with big impact
Dark Environment
Keep your room as dark as possible. Use blackout curtains to block outside light.
Limit Caffeine
Avoid caffeine 6 hours before bed. It has a half-life of about 5–6 hours in your body.
Wind Down Routine
Start a 30-minute wind-down routine. Read, meditate, or practice light stretching.
Consistent Schedule
Sleep and wake at the same time daily — even on weekends. Your body clock loves routine.
Cool Room Temp
Set your room to 65–68°F (18–20°C). Cool temperatures signal your brain it's time to sleep.
Morning Light
Get bright light exposure within 30 minutes of waking. It sets your circadian clock for the day.
How Sleep Cycles Work
Understanding your nightly journey
Stage 1
Light Sleep
5%
Transition from wakefulness. Muscle relaxation begins.
Stage 2
Sleep Onset
45%
Heart rate slows. Body temperature drops. Brain waves slow.
Stage 3
Deep Sleep
25%
Physical restoration. Immune system boost. Memory consolidation.
REM
Dream Sleep
25%
Emotional processing. Creativity. Cognitive function restored.
Frequently Asked Questions
Everything you need to know about sleep cycles