Sleep Calculator — Best Bedtime & Wake-Up Time India
Find the perfect bedtime and wake-up time based on 90-min sleep cycles
Best Bedtimes for You
Based on 90-minute sleep cycles — wake up between cycles to feel refreshed.
Frequently Asked Questions
A sleep cycle is 90 minutes and includes light sleep, deep sleep and REM. Waking up at the END of a cycle feels refreshing. Waking in the MIDDLE feels groggy. 5 complete cycles (7.5 hours) is ideal for most adults.
Adults (18-64): 7-9 hours. Research shows Indians average only 6.5-7 hours, leading to "social jetlag." AIIMS studies indicate 7+ hours reduces risk of diabetes, hypertension and obesity — all highly prevalent in India.