Sleep Calculator
Find your perfect sleep time based on circadian science
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Sleep Preferences
Your Sleep Plan
Based on your chronotype & sleep cycles
Night Owl
Recommended Bedtimes
10:30 PM
5 full cycles
12:00 AM
4.5 cycles
1:30 AM
4 cycles
Each sleep cycle lasts ~90 minutes. Waking between cycles reduces grogginess.
Your Sleep Architecture
10:30 PM
6:00 AM
Cycle 1
Cycle 2
Cycle 3
Cycle 4
Cycle 5
REM
Deep
Light
Morning Routine Suggestions
Light Therapy
Start 30 mins before alarm
Hydration
500ml water on waking
Sleep Optimization Tips
Evening Routine
Reduce blue light exposure 2 hours before bed. Try our screen dimming feature.
Environment
Keep bedroom at 18-22°C (65-72°F) for optimal sleep temperature.
Breathing
Try the 4-7-8 technique: Inhale 4s, hold 7s, exhale 8s to fall asleep faster.
Your Sleep History
| Date | Bedtime | Wake Time | Duration | Quality | Notes |
|---|---|---|---|---|---|
| Today | 12:15 AM | 7:45 AM | 7h 30m |
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| Yesterday | 1:30 AM | 9:00 AM | 7h 30m |
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| May 12 | 11:45 PM | 6:30 AM | 6h 45m |
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