Not waking up feeling rested?
- Use this sleep calculator to find out what time to go to bed to obtain the optimal level of sleep, including when to stop drinking caffeine and turn off those pesky sleep reducing blue light screens.
- Then tune into podcast below which is a deep dive into the fascinating science of sleep and learn practical tips to help you wake up energized, focused, and ready to own the day.
Sleep Cycle Calculator
Find the perfect bedtime for your desired wake-up time
Go to bed at one of these times:
Blue Light Cut-off
To improve sleep quality, stop using screens at –:–
Caffeine Cut-off
Last caffeine consumption should be at –:–
These times are designed to ensure you wake up at the end of a sleep cycle, helping you feel more refreshed.
Understanding Sleep Cycles
A complete sleep cycle takes approximately 90 minutes and consists of different stages:
For optimal rest, it’s best to wake up at the end of a complete sleep cycle rather than in the middle of deep sleep. This calculator helps you determine the ideal bedtime or wake time to align with your natural sleep cycles.
Most adults need 7-9 hours of sleep per night for optimal health and functioning.
Healthy Sleep Habits
📱 Blue Light Exposure
Blue light from screens (phones, tablets, computers) can suppress melatonin production and make it harder to fall asleep. Aim to stop using screens at least 2 hours before bedtime, or use blue light filters/glasses.
☕ Caffeine Consumption
Caffeine has a half-life of approximately 5-6 hours, meaning half of it remains in your system after this time. Depending on your sensitivity, you should stop consuming caffeine 4-10 hours before bedtime:
- Low sensitivity: 4 hours before bed
- Medium sensitivity: 6 hours before bed
- High sensitivity: 10 hours before bed