Adjust your sleep or wake time according to your age. The 90 minute sleep cycle is the natural rhythm of
sleep stages in which the brain and body rest throughout the night. So adjust your lifestyle habits,
daily routine for better rest and overall good health.
Sleep Duration by Age
Age Group
Recommended Sleep Duration
Sleep Cycles (90 minutes each)
Toddler (1-5 years)
10-13 hours
7-9 cycles
Child (6-13 years)
9-11 hours
6-8 cycles
Teen (14-17 years)
8-10 hours
5-7 cycles
Adult (18-64 years)
7-9 hours
4-6 cycles
What is the Sleep Cycle Calculator by Age?
This tool helps you plan your sleep or wake-up times based on your age.
Different age groups require different sleep cycles, so this calculator adjusts accordingly.
Sleep cycles last 90 minutes and consist of multiple stages, such as light sleep, deep
sleep, and REM sleep. Waking up at the end of a sleep cycle (after 90 minutes) can help you feel more
refreshed.
Sleep Cycle - Overview
Sleep cycles last 90 minutes and consist of multiple stages, including light sleep, deep
sleep, and REM sleep. Waking up at the end of a sleep cycle, after 90 minutes can help you feel more
refreshed.
This calculator helps you plan your sleep or wake-up times by aligning them with the end of a sleep cycle.
Stages of a Sleep Cycle
Each sleep cycle has different stages that help your body rest, heal, and feel refreshed. Here’s a breakdown of the stages in simple words:
Stage 1: This is the lightest sleep stage. It happens when you first start to drift off, and your body begins to relax. It’s easy to wake up during this stage.
Stage 2: This is when you fall into deeper sleep. Your heartbeat slows down, your body temperature drops, and your muscles relax even more. Your body is preparing for a deeper rest.
Stage 3: This is the deep sleep stage. Your body focuses on repairing itself, building muscles, and boosting your immune system. It’s the most refreshing part of sleep.
REM Sleep: This is the dream stage. Your brain becomes active, and your eyes move rapidly under your eyelids. It’s important for memory, learning, and emotional health.
How to Use This Calculator
1. Select the time you want to wake up or go to bed using the time picker.
2. Choose whether you want to calculate Wake-up Times or Bedtime.
3. Select your age group from the dropdown.
4. Click the Calculate button to see the results.
5. The results will show you the optimal times to wake up or go to bed based on 90-minute sleep cycles and
your age group.
>FAQs
What is a sleep cycle?
A sleep cycle is a period of sleep that lasts about 90 minutes and includes stages of light sleep, deep
sleep, and REM sleep.
Why is waking up at the end of a sleep cycle important?
Waking up at the end of a sleep cycle ensures you are in a lighter stage of sleep, making it easier to
wake up feeling refreshed.
How many sleep cycles should I aim for?
Most adults need 4-6 sleep cycles per night, which equates to 6-9 hours of sleep. For more information,
you can consult with your doctors.
Can I use this calculator for naps?
You can use this calculator to plan naps. Aim for 1-2 sleep cycles (90-180 minutes) for optimal rest.
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