Sleep calculator
Enter the time you want to wake up, and see when to go to bed so you wake between sleep cycles.
Your result appears here as you type.
How it works
Sleep moves through cycles of roughly 90 minutes, and waking at the end of one tends to feel easier. This calculator counts back from your wake-up time in cycles and allows 15 minutes to fall asleep. Real cycles vary, so treat the times as a guide.
How much sleep do you need?
| Age | Recommended sleep |
|---|---|
| Teenagers, 13 to 18 | 8 to 10 hours |
| Adults, 18 to 60 | 7 hours or more |
| Older adults | 7 to 8 hours |
For a better night
- Keep the same wake-up time every day.
- Avoid tea and coffee late in the day.
- Put your phone away before bed.
- See a doctor about loud snoring, or about feeling sleepy in the day despite enough sleep.
Run your clinic on SehatDoc
Appointments, records, prescriptions and billing in one system, from PKR 4,000 a month.
See the featuresCommon questions
Still unsure? Send us the question and a person — not a bot — will answer it.
What time should I sleep to wake up at 7 am?
About 11:15 pm gives five 90-minute cycles and 15 minutes to fall asleep.
How long is a sleep cycle?
About 90 minutes on average, though it varies from person to person and through the night.
Is 6 hours of sleep enough?
Most adults need at least 7 hours. Regularly sleeping less is linked to poorer health and concentration.
Try it with next week’s patients
Plans start at PKR 4,000 a month, billed in rupees, with setup and staff training included. Bring over next week’s patients and see whether the evening session runs any easier.
Setup help and staff training are included on every plan.