Sleep
Sleep Duration Calculator
How long you slept between bedtime and wake time, in hours and minutes, with sleep cycles completed.
Sleep = wake time − bedtime − time to fal…
Also called how much did i sleep · sleep hours calculator
Health & Fitness · 8 calculators
Sleep Calculators
Best bedtime and wake-up time using 90-minute sleep cycles, sleep duration, sleep debt, naps and sleep efficiency.
Sleep
Bedtime Calculator
Best times to go to bed to wake up refreshed at the end of a 90-minute sleep cycle.
Bedtime = wake time − (cycles × 90 min) −…
Also called when should i go to sleep · sleep calculator
Sleep
Wake-Up Time Calculator
If you go to bed now (or at a set time), the best times to wake up at the end of a sleep cycle.
Wake = bedtime + latency + cycles × 90 min
Also called when should i wake up · best wake up time
Sleep
Sleep Cycle Calculator
How many 90-minute sleep cycles fit into your sleep window, and the ideal duration for whole cycles.
Cycles = sleep minutes ÷ cycle length
Also called 90 minute sleep cycles · rem cycles
Sleep
Sleep Debt Calculator
Accumulated sleep debt over a week compared with your target, and how to pay it back.
Debt = target × 7 − hours slept
Also called sleep deficit · sleep debt tracker
Sleep
Average Sleep Calculator
Average nightly sleep from your logged hours, with consistency (standard deviation) and weekly total.
Average = total hours ÷ nights
Also called mean sleep hours · sleep average tracker
Sleep
Nap Calculator
Best nap lengths (power nap, full cycle) and when to wake, including caffeine-nap timing.
20 min for alertness
Also called power nap calculator · nap length
Sleep
Sleep Efficiency Calculator
Sleep efficiency: time actually asleep as a percentage of time in bed — 85%+ is considered good.
Sleep efficiency = Minutes asleep ÷ Minut…
Also called sleep quality percentage · time in bed
Key sleep formulas
| Sleep Duration | Sleep = wake time − bedtime − time to fall asleep |
|---|---|
| Bedtime | Bedtime = wake time − (cycles × 90 min) − time to fall asleep |
| Wake-Up Time | Wake = bedtime + latency + cycles × 90 min |
| Sleep Cycle | Cycles = sleep minutes ÷ cycle length |
| Sleep Debt | Debt = target × 7 − hours slept |
| Average Sleep | Average = total hours ÷ nights |
| Nap | 20 min for alertness · 90 min for a full cycle |
| Sleep Efficiency | Sleep efficiency = Minutes asleep ÷ Minutes in bed × 100 |