PDFZora Advanced Sleep Calculator
Split-Flap LED display • Optimize your sleep cycles (90 min each) • Science-based recommendations
Wake-Up → Bedtime
Bedtime → Wake-Up
Sleep Cycle Optimizer
I want to wake up at:
Time to fall asleep:
14
min
Recommended Bedtimes
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Set Alarm
I go to bed at:
Time to fall asleep:
14
min
Recommended Wake Times
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Set Alarm
Sleep Cycle Optimizer
Calculate based on:
Bedtime
Wake-up time
Bedtime:
Number of cycles (3–6):
5
cycles
Advanced Sleep Profile
Age Group:
Newborn (0-3mo) – 14-17 hrs
Infant (4-11mo) – 12-15 hrs
Toddler (1-2y) – 11-14 hrs
Preschool (3-5y) – 10-13 hrs
School (6-12y) – 9-12 hrs
Teen (13-17y) – 8-10 hrs
Adult (18-64y) – 7-9 hrs
Senior (65+y) – 7-8 hrs
Actual sleep last night (hrs):
Calculate Debt
Sleep Efficiency:
—
Circadian Rhythm
🌅 Lark
🕊️ Intermediate
🦉 Owl
Daylight at Wake Time
Sleep Cycle Timeline
Sleep Hygiene Tips
Try to wake up at the same time every day — even on weekends
Avoid screens 1 hour before bed (blue light disrupts melatonin)
Keep room cool: 65-68°F (18-20°C)
Avoid caffeine after 2 PM
Limit alcohol before bed — it disrupts REM sleep
Sleep Quality Score
—
Enter your schedule above
Smart Wake
Nap Planner
⚡
Power Nap
20 min
Quick boost in alertness & energy
🧠
Memory Nap
60 min
Improves memory recall & creativity
🌙
Full Cycle Nap
90 min
Full restorative sleep cycle
😴
Mini Nap
10 min
Quick reset without sleep inertia
Bedtime Routine Planner
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Sleep History (last 20)
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