11 free tools
Free sleep calculators for adults
Bedtimes, alarms, naps and recovery, all counted in real sleep cycles.
Start here: Bedtime calculator- Bedtime calculator Pick a wake-up time, get bedtimes in full sleep cycles. Open tool Read the guide
- Wake-up calculator Going to bed now? See the best times for your alarm. Open tool Read the guide
- Nap calculator Wake-up times for a 20, 30, 60 or 90-minute nap. Open tool Read the guide
- Power nap planner Tell us how much time you have; get the best nap and a timer. Open tool Read the guide
- Sleep debt calculator Add up the last 7 nights and plan a realistic recovery. Open tool Read the guide
- Caffeine cutoff calculator The latest time for your last coffee, tea or energy drink. Open tool Read the guide
- Sleep needs by age How many hours of sleep from newborn to older adult. Open tool Read the guide
- Chronotype quiz Are you a lark, bear, fox or owl? Find your natural rhythm. Open tool Read the guide
- Sleep quality self-check Ten quick questions and tips for the areas that matter most. Open tool Read the guide
- My sleep Your saved settings, diary averages and plans in one place. Open tool
- Sleep diary Log bedtime and wake-up; see a 7-day chart and averages. Open tool Read the guide
Sleep calculators: where to start
Most of us pick a bedtime by habit and an alarm by guesswork. These calculators turn both into a plan. They count in 90-minute sleep cycles, so your alarm lands at the end of a cycle, out of light sleep, instead of in the middle of deep sleep.
Start with the bedtime calculator if you know when you need to be up, or the wake-up calculator if you are going to bed now. If the week has been short on sleep, the sleep debt calculator shows how much you owe and how to pay it back without wrecking your routine.
Guides
All guides →- Adult sleep What time should I set my alarm? Waking at the end of a cycle How to pick an alarm time when you go to bed now or at a set hour, and why odd-looking times can feel better.
- Adult sleep Caffeine and sleep: when to have your last cup How caffeine can affect sleep hours after you drink it, and how to choose a sensible cutoff time.
- Adult sleep Lark, owl, bear or fox: what is your chronotype? What a chronotype is, why people differ, and how to plan your day around yours.
- Adult sleep How to check your sleep quality (and when to see a doctor) The habits, symptoms and warning signs worth noticing, and what a self-check can and cannot tell you.
- Adult sleep How to keep a sleep diary (and what to look for) A simple way to log your nights for a week, spot patterns and share them with a doctor.
- Adult sleep How to nap well How long to nap, when to nap, and how to avoid waking up groggy.
General information only. This tool gives general sleep information and is not a substitute for medical advice. If you're worried about your sleep or your child's, talk to a doctor or pediatrician.