Sleep Cycle Calculator
Find your optimal sleep and wake times based on 90-minute sleep cycles. Wake up refreshed and energized!
Calculate Your Sleep Cycles
Optimal Sleep Times
Recommended Sleep Duration
Children (6-13 years)
9-11 hours per night. Children need more sleep for growth and development. Consistent sleep schedules support learning and emotional regulation.
Adults (18-64 years)
7-9 hours per night. Quality sleep boosts immunity, cognitive function, and emotional well-being. Avoid sleeping less than 6 hours regularly.
Elders (65+ years)
7-8 hours per night. Older adults may experience changes in sleep patterns, but adequate rest remains essential for health and vitality.
Ayurvedic Sleep Tips
Dietary Recommendations
Eat your largest meal at lunch and have a light dinner 2-3 hours before bed. Avoid stimulants like caffeine after 2 PM. Warm milk with nutmeg can promote sleep.
Daily Routine (Dinacharya)
Maintain consistent sleep and wake times. Perform self-massage (Abhyanga) with warm sesame oil before bed. Practice gentle evening yoga to calm the nervous system.
Sleep Environment
Create a dark, quiet, and cool sleeping environment. Use calming colors in your bedroom. Keep electronic devices out of the bedroom to minimize electromagnetic fields.
Meditation & Yoga Nidra
Sleep-Enhancing Practices
Guided Yoga Nidra
30-minute deep relaxation practice with soothing music to guide you into a state between wakefulness and sleep.
4-7-8 Breathing Technique
Inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds. Repeat 4 times with calming background music.
Body Scan Meditation
Progressive relaxation technique with gentle music to bring awareness to each body part.