OceanCalc

Sleep Calculator

Find the best times to sleep or wake based on sleep cycles.

Mode
Wake Up Time
min

Average is 10-20 minutes

Sleep Tips
  • Maintain a consistent sleep schedule
  • Avoid screens 1 hour before bed
  • Keep your room cool (60-67°F)
  • Limit caffeine after 2pm
  • Exercise regularly, but not before bed
  • Create a relaxing bedtime routine
Best Bedtimes
To wake up at 07:00, go to sleep at:

9:45 PM

6 cycles = 9 hrs

Optimal

11:15 PM

5 cycles = 7.5 hrs

Optimal

12:45 AM

4 cycles = 6 hrs

2:15 AM

3 cycles = 4.5 hrs

Sleep Cycles

Each cycle is ~90 minutes. Waking between cycles helps you feel refreshed. Adults need 5-6 cycles (7.5-9 hours).