Sleep Time Calculator

Track your sleep patterns and find your ideal bedtime.

Your Sleep Data:

AI Sleep Analysis

Get personalized insights based on your sleep data.

Sleep cycles across the night showing light sleep, deep sleep, and REM phases
A layered sleep cycle diagram: Each 90-minute cycle alternates between light, deep, and REM stages. Deep sleep is more prominent early in the night; REM increases towards morning.
Circadian rhythm energy curve across a 24-hour clock
Daily circadian rhythm curve: Natural alertness dips in the early afternoon and rises in the early evening; melatonin onset typically begins a few hours before your habitual bedtime.
Minimal bedroom setup that promotes sleep: cool, dark, and quiet
Sleep-friendly bedroom: Cool temperature, blackout curtains, soft indirect lighting, and device-free nightstand to reduce blue light and cognitive arousal.
Caffeine cutoff timeline relative to bedtime
Caffeine cutoff timeline: For a 10:30 PM bedtime, avoid caffeine after 2:30 PM (8 hours prior) to minimize sleep latency and nighttime awakenings.