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Sleep Calculator: Your Personalized Tool for Sleep

Sleep Calculator

Age Range

Sleep Schedule

Time

Understanding Your Sleep

Learn about the science behind sleep and how to optimize your rest for better health and well-being.

Sleep Science

Sleep Cycles

Each sleep cycle lasts 90-120 minutes and includes light sleep, deep sleep, and REM stages. Most adults need 4-6 complete cycles per night for optimal rest.

Sleep Stages

  • • Light Sleep: Transition into sleep, easy to wake
  • • Deep Sleep: Physical restoration and memory consolidation
  • • REM Sleep: Dreaming, emotional processing, and learning
Sleep Needs by Age
Infants (4-12 months)12-16 hours
Toddlers (1-2 years)11-14 hours
Preschool (3-5 years)10-13 hours
School-age (6-12 years)9-12 hours
Teens (13-18 years)8-10 hours
Adults (18+ years)7+ hours
Sleep Hygiene Tips
  • •Keep a consistent sleep schedule, even on weekends
  • •Avoid caffeine and alcohol before bedtime
  • •Create a dark, quiet, and cool sleep environment
  • •Put away electronic devices 30 minutes before bed
  • •Exercise regularly, but not close to bedtime
  • •Get natural sunlight exposure during the day
Why Sleep Matters

Quality sleep is essential for:

  • Immune system function and disease prevention
  • Memory consolidation and cognitive performance
  • Cardiovascular health and blood pressure regulation
  • Energy levels and physical performance