Sleep Time Calculator
Calculate the optimal bedtime and wake-up time based on sleep science principles to help you get better quality sleep and wake up energized
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Your Sleep Calculation Results
Recommended Wake-up Time
07:30
Wake up during light sleep for better alertness
Total Sleep Time
7 hours 30 minutes
5 complete sleep cycles
Sleep Quality Score
92/100
Excellent - Wake up energized
Sleep Statistics & Tracking
Last 7 Days Sleep Record
| Date | Bedtime | Wake-up Time | Sleep Duration | Quality Score |
|---|
Average Bedtime
--:--
Average Sleep Duration
-- hours
Average Quality Score
--/100
Sleep Analysis
Sleep Evaluation
Improvement Suggestions
Sleep Trends
Bedtime
Quality Score
Recommended Articles for You
Sleep Science Tips
Why are Sleep Cycles Important?
Human sleep consists of multiple cycles, each lasting about 90 minutes, including:
- Light Sleep (NREM stages 1 and 2)
- Deep Sleep (NREM stage 3)
- Rapid Eye Movement (REM)
Waking up at the end of a complete cycle, especially during light sleep, reduces sleep inertia and helps you feel more alert.
Best Sleep Time Recommendations
- Adults typically need 5-6 complete sleep cycles (7.5-9 hours)
- Try to maintain a consistent sleep schedule
- Avoid electronic devices 2 hours before bed
- Keep bedroom temperature between 18-22°C
- Avoid caffeine after 3 PM
Sleep Quality Enhancement Tips
- Establish a regular bedtime routine
- Keep bedroom dark and quiet
- Exercise regularly but not before bed
- Avoid heavy meals or alcohol before bed
- Try meditation or deep breathing
Sleep Science Articles & Guides
Sleep Cycle Science
Sleep Quality Improvement
Sleep Problem Solutions
Sleep Health Community
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