Calculate the best times to fall asleep or wake up based on 90-minute sleep cycles. Waking up between cycles helps you feel more refreshed and alert.
It takes the average person 14 minutes to fall asleep. These times account for that.
A sleep cycle lasts about 90 minutes and includes light sleep, deep sleep, and REM sleep. Completing full cycles (rather than waking mid-cycle) is key to feeling rested.
Research shows that each sleep cycle takes approximately 90 minutes. Waking at the end of a cycle (during light sleep) makes you feel more alert than waking during deep sleep.
Keep a consistent schedule, avoid screens 1 hour before bed, keep your room cool (65-68°F), limit caffeine after 2 PM, and exercise regularly but not too close to bedtime.
| Age Group | Recommended Hours | Sleep Cycles |
|---|---|---|
| Newborn (0-3 mo) | 14-17 hours | 9-11 cycles |
| Infant (4-11 mo) | 12-15 hours | 8-10 cycles |
| Toddler (1-2 yr) | 11-14 hours | 7-9 cycles |
| Preschool (3-5 yr) | 10-13 hours | 7-9 cycles |
| School Age (6-13 yr) | 9-11 hours | 6-7 cycles |
| Teen (14-17 yr) | 8-10 hours | 5-7 cycles |
| Adult (18-64 yr) | 7-9 hours | 5-6 cycles |
| Senior (65+ yr) | 7-8 hours | 5 cycles |