About Sleep Schedule
A free, science-based sleep calculator built to help people wake up feeling refreshed — no accuracy shortcuts, no filler.
Who built this
Sleep Schedule is built and maintained by Siddhant Pandagle, a software developer with a long-standing interest in sleep science — because most sleep tools out there are inaccurate, ad-heavy, or ignore the underlying biology of sleep cycles.
The science behind it
Sleep runs in 90-minute cycles through light, deep, and REM stages. Duration targets follow CDC guidance by age; pregnancy follows ACOG and NSF; baby sleep follows the AAP.
Medical disclaimer
General health information only, not a substitute for professional medical advice. Always consult a doctor about concerns regarding your sleep or health, especially during pregnancy or for infants.
Feedback & corrections
Found an error, or something that doesn't match the source guidance? Send it over via the contact form — every report gets read.
I'm not a doctor, and nothing on this site is medical advice — every duration, cycle, and trimester recommendation is sourced directly from the health authorities linked above, and each calculator links back to its sources so you can verify the numbers yourself.
I build small, single-purpose tools and write the explanation that should have come with them. Sleep Schedule is the one I use most.
The calculators
Find your ideal bedtime or wake-up time from 90-minute cycles
20-min power nap vs 90-min full cycle — avoid grogginess
Estimate REM time from your total sleep hours
How far short are you of your CDC target?
Age-based sleep needs from CDC guidelines
Trimester-specific sleep guidance based on ACOG and NSF
Infant sleep schedules by age per AAP guidelines