Sleep Energy Calculator
Use this interactive tool to calculate your optimal sleep times based on sleep science. Waking up between sleep cycles (every 90 minutes) helps you feel more refreshed and energized.
Your Sleep Energy Optimization Results
Recommended Bedtime
10:15 PM
Complete Sleep Cycle Times
Sleep Energy Restoration Analysis
Sleep Optimization Tip
How This Sleep Energy Tool Works
This calculator uses sleep science principles to determine your optimal bedtime based on:
- 90-minute sleep cycles: The average time to complete one full sleep cycle (NREM and REM stages)
- Sleep onset time: Accounts for how long it takes you to fall asleep
- Circadian rhythm alignment: Recommends times that align with natural body rhythms
- Energy restoration: Ensures you complete full cycles for maximum recovery
Important Note
While this tool provides science-based recommendations, individual sleep needs vary. Use this as a starting point and adjust based on how you feel.
Help Center
Why 90-minute cycles?
The average sleep cycle lasts 90 minutes (ranging from 80-110 minutes). Completing full cycles helps you wake up between cycles rather than during deep sleep, leaving you more refreshed.
What if I don't feel rested?
Try adjusting your total sleep time by 30 minutes in either direction. Some people need slightly longer or shorter cycles. Track your energy levels to find your ideal duration.