Sleep Calculator

I want to wake up at...

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Calculate the best time to sleep

If I go to sleep now...

sleep-panda

When should I get up?

If you know when you'll fall asleep, but not when you'll wake up, try: THIS

Wake up times

It takes the average human about 15 minutes to fall asleep.
If you go to sleep right now, you should try to wake up at one of the following times:

  • 10:45 PM
  • 12:15 AM
  • 1:45 AM
  • 3:15 AM
  • 4:45 AM
  • 6:15 AM

If you wake up at one of these times, you'll rise in between 90-minute sleep cycles. A good night's sleep consists of 5-6 complete sleep cycles.

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Go to bed times

It takes the average human about 15 minutes to fall asleep.
To wake up refreshed at , you should go to bed at one of the following times:

  • 10:45 PM
  • 12:15 AM
  • 1:45 AM
  • 3:15 AM
  • 4:45 AM
  • 6:15 AM

If you wake up at one of these times, you'll rise in between 90-minute sleep cycles. A good night's sleep consists of 5-6 complete sleep cycles.

Calculate again

Tips to Sleep Better at Night and Feel Fresh when Get up

To have a good sleep, read our blog:

Sleep, Dream - Tips and Tricks

Frequently Asked Questions

Creating your ideal bedtime significantly increases the chances you’ll get both the quantity and the quality of sleep you need which plays a essential role in good health and well-being throughout your life.

If you wonder "What time should I go to bed? How to consider sleep is enough and high-quality? How to get it properly?"

EZ Sleep Time Calculator will help to answer you these questions with fundamental information and goals for you to set up a proper routine for your own. Sleep better, wake up healthier, lose your weight and boost your energy!

Read more: How A Sleep Calculator Determine Your Ideal Bedtime?

Yes. There is scientific evidence that sleep inertia is more pronounced when waking up from a deep sleep rather than a light sleep. You can read more in this article.
15 minutes "sleep pad" is only considered using the "sleep now" function of the app. If it takes you longer than 15 minutes to fall asleep, simply add time to the given results. 15 minutes is not taken into consideration when calculating bed times.
Sleep Cycle

During the night, sleeping follows a predictable pattern, moving back and forth between deep sleep and REM sleep. Together, REM and non-REM sleep stages form a complete sleep cycle. Each cycle typically lasts about 90 minutes and repeats four to six times over the course of a night.

Read more: States of sleep

Non-REM sleep

First stage also known as "transitional sleep" – it lasts for about five minutes. Your eyes move slowly under the eyelids, muscle activity slows down, and you are easily awakened.

Second stage also known as "light sleep" – This is the first stage of true sleep, lasting from 10 to 25 minutes. Your eye movement stops, heart rate slows, and body temperature decreases.

Third stage also known as "deep sleep" – in this stage it's difficult to awaken, and if you forcibly wake up, you do not adjust immediately and often feel groggy and disoriented for several minutes. In this deepest stage of sleep, your brain waves are extremely slow. Blood flow is directed away from your brain and towards your muscles, restoring physical energy.

REM sleep

REM sleep (this is where dreams occur) – time to get there is approximately 70 to 90 minutes after falling asleep. Your eyes move rapidly, your breathing shallows, and your heart rate and blood pressure increase. During this stage, your arm and leg muscles are paralysed.

Rem sleep calculator
Rem sleep cycle calculator
It's possible -in fact, very likely - that your sleep cycles are not exactly ninety minutes, as Ezsleeptime assumes. However, because sleep cycles progress in gradual waves, slight inaccuracies (say, a couple of minutes per cycle) do not change the effect that ezsleeptime.com has.

There is a big difference between the amount of sleep you can get by on and the amount you need to function optimally. These values are the average recommended hours of sleep required for your age and health group:

Average Sleep Needs by Age
AgeHours NeededMay be appropriate
Newborn to 3 months old14 – 17 hrs11 – 19 hrs
4 to 11 months old12 – 15 hrs10 – 18 hrs
1 to 2 years old11 – 14 hrs9 – 16 hrs
3 to 5 years old10 – 13 hrs8 – 14 hrs
6 to 13 years old9 – 11 hrs7 – 12 hrs
14 to 17 years old8 – 10 hrs7 – 11 hrs
Young adults (18 to 25 years old)7 – 9 hrs6 – 11 hrs
Adults (26 to 64 years old)7 – 9 hrs6 – 10 hrs
Older adults (65+)7 – 8 hrs5 – 9 hrs
Source: National Sleep Foundation
Notes
  • For pregnant women, they may feel extra-tired and sleep more than usual during the first 3-month of their pregnancy. Later in pregnancy, most women experience the trouble of getting enough deep, uninterrupted sleep.
  • Older adults need the same amount of sleep as young adults. However, as the tendency of waking more frequently at night, they may need to compensate the sleep by short naps during the day.
  • Sleep-deprived people will need to sleep extra hours until they recover.
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