Sleep Calculator

  • Recommended Sleep Hours by Age Calculator
    Find recommended sleep hours for your age and the ideal bedtime based on your wake-up time, using National Sleep Foundation age bands.
  • Sleep Cycle Calculator
    Enter your wake-up time to see recommended bedtimes and the total hours of sleep for each option, aligned with natural sleep cycles.
  • Wake Up Time Calculator
    Find the best time to wake up based on your bedtime and 90-minute sleep cycles, plus 14 minutes to fall asleep. Wake refreshed between cycles.
  • Baby & Toddler Sleep Needs Calculator
    Find how many hours of sleep your baby or toddler needs by age. Get total daily sleep plus a suggested night-sleep target based on nap hours.
  • Melatonin Dosage Calculator
    Estimate a weight-based melatonin dose in mg using dose-per-kg and a safety cap. Educational tool — always confirm with a doctor or pharmacist.
  • STOP-BANG Sleep Apnea Calculator
    Calculate your STOP-BANG score (0–8) to screen for obstructive sleep apnea risk. Answer 8 yes/no questions and get your low, intermediate, or high risk category.
  • Epworth Sleepiness Scale Calculator
    Calculate your Epworth Sleepiness Scale (ESS) score by rating 8 everyday situations (0-3). Get a 0-24 total and daytime sleepiness interpretation.
  • Wake-Up Time Calculator
    Find the best time to wake up based on 90-minute sleep cycles. Enter your bedtime and fall-asleep time to see refreshing wake times for 4, 5, and 6 cycles.
  • REM Sleep Calculator
    Estimate how many minutes of REM sleep you get per night. Enter your total sleep time to calculate ~20–25% REM duration instantly.
  • Sleep Debt Calculator
    Calculate your accumulated sleep debt over any period by comparing ideal sleep to your actual sleep each night. Free, fast, and easy to use.
  • 90 Minute Sleep Cycle Calculator
    Find the best time to wake up using 90-minute sleep cycles. Enter your bedtime and get wake times for 4, 5 and 6 full cycles to feel refreshed.
  • Sleep Debt Calculator
    Calculate your accumulated sleep debt over any period. Enter recommended hours, actual hours, and number of days to see your total sleep deficit.

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