🕒 Sleep Calculator
I know my wake-up time
I know my bedtime
Select Age Group
Newborn
0–3 mo
Infant
4–11 mo
Toddler
1–2 yrs
Preschool
3–5 yrs
School
6–13 yrs
Teen
14–17 yrs
Young Adult
18–25 yrs
Adult
26–64 yrs
Older Adult
65+ yrs
When do you need to wake up?
AM
PM
When do you plan to go to bed?
AM
PM
Sleep Quality
Good
Average
Poor
Calculate
Suggested sleep times (aligned to ~90-min cycles):
Recommended Sleep Duration: