How to use: Optimize sleep schedule for better rest and energy using sleep cycle science. Enter Wake Time (when you need to wake up), select Sleep Duration in hours (how much sleep you want), and enter Age for personalized recommendations. Calculator determines: Recommended Bedtime (accounting for 15-20 minute fall-asleep time), Sleep Cycles completed (each cycle = 90 minutes), Optimal Sleep for your age (adults 7-9 hours, teens 8-10 hours, children 9-12 hours), and Sleep Quality Assessment. Best practice: wake at end of complete sleep cycle rather than mid-cycle. Consistent sleep schedule improves sleep quality, mood, and cognitive function. Avoid screens 1 hour before calculated bedtime.