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Schlafphasen-Rechner.
Finden Sie die beste Zeit zum Aufwachen oder Schlafengehen basierend auf Schlafzyklen
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Schlafphasen-Rechner
Plan sleep around complete cycles so you wake up with less grogginess.
What time do you want to wake up?
You should try to fall asleep at one of these times:
21:45
6 Cycles • 9 Hours
23:15
5 Cycles • 7.5 Hours
00:45
4 Cycles • 6 Hours
02:15
3 Cycles • 4.5 Hours
A good night of sleep usually means 5-6 complete cycles. We include about 15 minutes for you to fall asleep.
More sleep tools
Verwandte Rechner
Cite this calculator
Canonical URL: https://mathify.one/de/health/sleep
Cite as: Mathify. (2026). Schlafphasen-Rechner. https://mathify.one/de/health/sleep
Use Cases
Plan your wake-up time
If you need to wake up at a specific time, the calculator tells you when to go to bed to complete full sleep cycles, helping you wake up feeling rested.
Example: Enter your desired wake-up time of 6:30 AM to see recommended bedtimes like 9:00 PM or 10:30 PM.
Determine your ideal bedtime
If you know when you want to go to bed, the calculator suggests the best times to wake up, ensuring you wake at the end of a cycle.
Example: Going to bed at 11:00 PM suggests wake times like 6:00 AM or 7:30 AM.
Frequently Asked Questions
- How does the Sleep Calculator work?
- It uses the average 90-minute sleep cycle to estimate the best times to wake up or go to bed. By aligning your sleep with the end of a cycle, you can wake up feeling more refreshed and avoid grogginess.
- What is the ideal sleep cycle length?
- The average sleep cycle lasts about 90 minutes, but it can vary from 70 to 120 minutes. Our calculator uses 90 minutes as a standard estimate, which works well for most people.
- Can I use this calculator to plan a nap?
- Yes, you can use it to find the best time to wake up from a nap. For a short nap, aim for 20 minutes, or for a full cycle, aim for 90 minutes to avoid sleep inertia.
Tips & Common Mistakes
Tips
- Try to wake up at the end of a sleep cycle, not in the middle, to reduce grogginess.
- Consistency is key: go to bed and wake up at the same times every day, even on weekends.
- Allow 15 minutes to fall asleep, so factor that into your bedtime calculation.
- If you feel tired after waking, you might need more or fewer cycles; adjust by 15-minute increments.
Common Mistakes to Avoid
- Ignoring the time it takes to fall asleep, which can shift your actual sleep start time.
- Assuming every sleep cycle is exactly 90 minutes; individual variation is normal.
- Using the calculator to determine sleep debt or medical conditions; it's only a planning tool.
Last updated: August 13, 2026