When Should I Go to Sleep?
Find your perfect bedtime or wake-up time using science-backed 90-minute sleep cycles. Wake up refreshed, every time.
Optimal Sleep Times
💡 These times account for an average 15 minutes to fall asleep
How to Use TheSleepBot
Mode 1: "When should I go to sleep?"
Perfect for planning your bedtime when you know your wake-up time.
- Enter your desired wake-up time
- Click "Calculate Bedtimes"
- Choose from 4 optimal sleep times (4.5, 6, 7.5, 9 hours)
- Times include 15 minutes to fall asleep
Example: Need to wake up at 7:00 AM? Go to sleep at 10:00 PM for 7.5 hours (5 complete cycles).
Mode 2: "I'm going to bed now"
Use this when you're ready to sleep and want to set your alarm optimally.
- Click when you're ready to sleep
- Get optimal wake-up times instantly
- Set your alarm accordingly
- Wake up at the end of complete sleep cycles
Example: Going to bed at 11:00 PM? Set your alarm for 6:30 AM (7.5 hours) or 8:00 AM (9 hours).
Why 90-Minute Sleep Cycles Matter
Sleep occurs in repeating 90-minute cycles, each containing different stages from light sleep to deep sleep to REM (dream) sleep. Waking up at the end of a complete cycle, rather than in the middle, helps you feel more refreshed and alert.
Each sleep cycle includes:
- Light Sleep (N1) - The transition between wake and sleep
- Deep Sleep (N2 & N3) - Physical restoration and memory consolidation
- REM Sleep - Mental restoration and dreaming
Most adults need 4-6 complete cycles per night (6-9 hours). The sweet spot for many people is 5 cycles (7.5 hours) of sleep.
Frequently Asked Questions
Our calculator is based on the average 90-minute sleep cycle duration. While most people follow this pattern, individual cycles can range from 70-110 minutes. Use our suggestions as a starting point and adjust based on how you feel when waking up.
The 15-minute buffer is average. If you typically take longer to fall asleep, adjust your bedtime accordingly. Good sleep hygiene practices like avoiding screens before bed and keeping your room cool can help you fall asleep faster.
7.5 hours (5 cycles) is generally better than 6 hours (4 cycles) for most adults. However, if you must choose between 7 hours (incomplete cycle) and 6 hours (complete 4 cycles), you might feel more refreshed with 6 hours.
For naps, stick to either 20-30 minutes (to avoid deep sleep) or 90 minutes (one complete cycle). Waking up during deep sleep can cause grogginess. Our calculator is designed for nighttime sleep patterns.
While you can partially recover from sleep debt, it's best to maintain consistent sleep schedules. If you're sleep-deprived, gradually adjust your bedtime earlier rather than dramatically oversleeping, which can disrupt your sleep cycle.
This tool is for general wellness only and not medical advice. If you have sleep disorders like sleep apnea, insomnia, or other medical conditions affecting sleep, consult with a healthcare provider for personalized guidance.
About TheSleepBot
Our Mission
TheSleepBot was created to help people optimize their sleep using science-backed sleep cycle principles. We believe that quality sleep is fundamental to health, productivity, and overall well-being.
How It Works
Our calculator is based on the well-established science of sleep cycles. During sleep, your brain and body go through repeating cycles of approximately 90 minutes each. These cycles include different stages of sleep, from light sleep to deep sleep to REM (Rapid Eye Movement) sleep.
By timing your sleep to wake up at the end of a complete cycle rather than in the middle of one, you're more likely to:
- Feel refreshed and alert upon waking
- Avoid grogginess and sleep inertia
- Have better mood and cognitive function during the day
- Fall asleep more easily the next night
Who We Serve
TheSleepBot is designed for anyone looking to improve their sleep quality, including:
- Students and professionals with fixed schedules
- Shift workers needing to optimize limited sleep time
- Parents juggling sleep around family schedules
- Athletes and fitness enthusiasts prioritizing recovery
- Anyone experiencing poor sleep quality or daytime fatigue
Scientific Foundation
Our approach is based on decades of sleep research, including studies on:
- Sleep architecture and cycle timing
- The effects of waking during different sleep stages
- Circadian rhythm optimization
- Sleep hygiene best practices
Limitations & Accuracy
While sleep cycles average 90 minutes, individual variation exists (typically 70-110 minutes). Factors that can affect your personal sleep cycle include:
- Age (cycles tend to shorten with age)
- Individual biology and genetics
- Sleep quality and sleep disorders
- Stress levels and lifestyle factors
- Caffeine, alcohol, and medication use
Our calculator provides a scientifically-informed starting point. We recommend using it consistently for a few weeks and adjusting based on how you feel upon waking.
Privacy & Data
TheSleepBot is designed with privacy in mind. We don't store your sleep times or personal data. All calculations are performed locally in your browser, and no sleep information is transmitted to our servers.
Contact Us
Have questions, suggestions, or feedback? We'd love to hear from you. While TheSleepBot is a simple tool, we're always looking for ways to improve and help more people achieve better sleep.
Remember: This tool is for general wellness purposes only and is not intended as medical advice. If you have persistent sleep problems or suspect a sleep disorder, please consult with a healthcare professional.
Privacy Policy
Last updated: December 2024
Overview
TheSleepBot ("we," "our," or "us") is committed to protecting your privacy. This Privacy Policy explains how we collect, use, and safeguard information when you use our sleep cycle calculator website.
Information We Collect
Information We Don't Store
TheSleepBot is designed with privacy in mind. We do NOT collect or store:
- Your sleep times or wake-up times
- Personal sleep schedules or patterns
- Individual calculation results
- Personal identification information
- Email addresses or contact information
Information We May Collect
We may automatically collect certain technical information:
- Usage Analytics: General website usage statistics (page views, time spent, device type)
- Technical Data: Browser type, operating system, IP address (anonymized)
- Preferences: Dark mode setting (stored locally in your browser)
How We Use Information
Any information we collect is used solely to:
- Improve website functionality and user experience
- Analyze general usage patterns to enhance our service
- Ensure website security and prevent abuse
- Comply with legal obligations
Cookies and Local Storage
Essential Cookies
We use minimal essential cookies and local storage for:
- Remembering your dark mode preference
- Basic website functionality
Third-Party Cookies
Our website may include third-party services that use cookies:
- Google AdSense: For displaying relevant advertisements
- Analytics Services: For understanding website usage (if implemented)
These third parties have their own privacy policies governing their use of cookies and data.
Third-Party Services
Google AdSense
We use Google AdSense to display advertisements. Google may use cookies to serve ads based on your visits to our site and other sites on the Internet. You can opt out of personalized advertising by visiting Google's Ads Settings.
Social Media Sharing
When you use our social sharing buttons, you may be redirected to third-party platforms (Facebook, Twitter) that have their own privacy policies.
Data Security
We implement appropriate security measures to protect against unauthorized access, alteration, disclosure, or destruction of information. However, no internet transmission is 100% secure, and we cannot guarantee absolute security.
Your Rights and Choices
You have the right to:
- Access: Request information about data we may have collected
- Deletion: Request deletion of any personal data
- Opt-out: Disable cookies in your browser settings
- Portability: Request data in a portable format (if applicable)
Children's Privacy
TheSleepBot is intended for general audiences and does not knowingly collect personal information from children under 13. If you believe we have collected information from a child under 13, please contact us immediately.
International Users
If you are accessing TheSleepBot from outside the United States, please be aware that your information may be transferred to, stored, and processed in the United States where our servers are located.
Changes to This Policy
We may update this Privacy Policy from time to time. We will notify users of any material changes by updating the "Last updated" date at the top of this policy. Continued use of the website after changes constitutes acceptance of the updated policy.
Contact Information
If you have questions or concerns about this Privacy Policy or our privacy practices, please contact us through our website's contact methods.
Legal Compliance
This Privacy Policy is designed to comply with applicable privacy laws, including:
- General Data Protection Regulation (GDPR)
- California Consumer Privacy Act (CCPA)
- Children's Online Privacy Protection Act (COPPA)
Effective Date: This Privacy Policy is effective as of the date last updated above.
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Last Updated
This sitemap was last updated on December 15, 2024. TheSleepBot is continuously improved to provide the best sleep cycle calculation experience.