DayGuard glasses
A blue-light filter for work and everyday circadian rhythm support.
Sleep calculator
When should you go to bed to wake up refreshed?
Sleep follows cycles of about 90 minutes. Waking at the end of a cycle rather than in the middle helps you feel more refreshed and less sleepy.
Enter your time and age, and we will calculate your optimal schedule.
Instant resultsNo sign-in requiredAdjusted for age
Calculation mode
Wake-up time
Time to fall asleep how long you usually take
Your age sets the recommended sleep duration
Recommended sleep duration: young adults (7-9 hours)
Gender
Results
Suggested sleep schedules
Set your preferences and click ‘Show results’
We will show your best schedule and alternatives based on complete sleep cycles.
Ready-made schedules
Find a schedule for your alarm time
Have a regular wake-up time? Go straight to its dedicated page, with calculated results and its own FAQ.
04:30
wake-up
05:00
wake-up
05:30
wake-up
06:00
wake-up
06:30
wake-up
07:00
wake-up
07:30
wake-up
08:00
wake-up
08:30
wake-up
09:00
wake-up
Ready-made schedules
Or start with a specific time you fall asleep
Know when you usually fall asleep? Find when to wake up after complete sleep cycles, with calculated results and a dedicated FAQ.
Recommended Biohac products
Explore accessories for your evening sleep and recovery routine.
View product (opens in a new tab)
CoralGuard glasses
Evening blue-light-blocking glasses that support melatonin production.
Unwind sleep mask
A 100% blackout eye mask for deeper, uninterrupted sleep.
Trisilence earplugs
Silicone earplugs that reduce noise and help you fall asleep.
Benefits of planning sleep with an online calculator
Better sleep quality
a regular sleep schedule supports recovery.
Better wellbeing
sufficient sleep supports mood and energy levels.
Greater productivity
a rested mind handles daily challenges more effectively.
Less stress
enough sleep can help you cope with stress.
Physical health
regular sleep supports immune and cardiovascular function.
Why use the Biohac sleep calculator?
The Biohac sleep calculator estimates schedules based on your age. Compare bedtime and wake-up options and choose a schedule that allows sufficient, restorative sleep.
Adjust the time needed to fall asleep for estimates that better reflect your routine. Results update quickly so you can compare the options conveniently.
Key sleep calculator features
- Sleep schedules based on your age
- A suggested sleep schedule
- Choose a bedtime or wake-up time
- Adjustable time to fall asleep
- Quick results to help you choose
- A simple, convenient interface
Why plan your sleep?
Sleep supports physical and mental health. Planning sufficient, consistent sleep can help concentration, energy and wellbeing. A regular schedule supports healthy sleep habits and makes it easier to meet your individual recovery needs.
What is an online sleep calculator?
An online sleep calculator estimates bedtime and wake-up options using sleep cycles. This tool uses an average cycle length of around 90 minutes to help you plan. Actual cycles vary, so the results are estimates rather than predictions of your sleep stage at a particular minute.
Sleep stages and online sleep planning
Sleep includes non-rapid eye movement (NREM) and rapid eye movement (REM) stages, each contributing to recovery. The calculator helps you compare schedules using estimated complete cycles. It cannot guarantee that an alarm will avoid deep sleep; allow enough sleep and use the estimates as a planning aid.
How to use the online sleep calculator
Enter your desired wake-up time or planned bedtime. The calculator estimates options based on sleep cycles and your settings. Some sleep tools also offer reminders or calendar exports to support a consistent schedule. Use the results to help establish regular sleep habits.
Summary
Sleep supports physical and mental health. Planning sufficient, consistent sleep can help concentration, energy and wellbeing. A regular schedule supports healthy sleep habits and makes it easier to meet your individual recovery needs.
Tags
sleep planningonline sleep calculatorsleep stageshealthy sleepsleep optimisationsleep cyclesrecoverysleep hygienesleep appssleep tipsshifting your body clock