Optimize Your Sleep Cycles for Better Rest
SleepWise helps you plan your sleep schedule based on natural sleep cycles. Wake up refreshed by falling asleep at the right time.
Sleep Quality Report
Sleep Cycle Calculator
Based on the science of sleep cycles, this calculator helps you find optimal sleep and wake times for your age group.
Go to bed at one of these times:
Sleep Resources
Explore our collection of articles and resources to help you understand the science of sleep and discover practical tips for improving your sleep quality.
No Wearable? No Problem: The Best Contactless Sleep Tracking Apps for iPhone Users
Your iPhone can track sleep without a smartwatch. Compare SleepScore, Sleep Cycle, Pillow, Apple Health, and BetterSleep—how contactless tracking works, how accurate it is, and which app fits your goals in 2026.
Sleepmaxxing: The TikTok Trend That's Actually Changing Sleep
Discover how TikTok’s viral trend Sleepmaxxing is transforming the way Gen Z and millennials approach sleep. From smart rings to blackout curtains, this sleep-obsessed movement blends science, supplements, and screen-free rituals to help you sleep deeper and wake up stronger. Is it just hype—or the ultimate wellness hack?
Sleep Cycles: Your Secret Weapon for Better Rest
Ever feel groggy after 8 hours of sleep but refreshed after 6? It’s not just about how long you sleep—it’s when you wake up. This article breaks down the science of sleep cycles and shows how timing your rest in 90-minute blocks can help you wake up feeling energized and clear-headed every day.
Sleep Anxiety: Why You're Awake at 3 AM (And How to Fix It)
Tired of staring at the ceiling at 3 AM? Learn how sleep anxiety traps your brain in a vicious cycle—and how to break free using mindfulness, environment tweaks, and science-backed strategies.
Contactless Sleep Tracking: No Wearables Needed
Hate sleep trackers you have to wear? You're not alone. Discover how contactless sleep tracking uses radar, infrared, and AI to monitor your rest—no gadgets attached. It's accurate, effortless, and may be the future of better sleep.
Understanding Sleep Science
Learn how sleep cycles work and why optimizing your sleep schedule can dramatically improve your daily life.
Sleep Cycles
Sleep cycles last about 90 minutes and repeat 4-6 times per night. Each cycle consists of different stages, from light sleep to deep sleep and REM.
REM Sleep
REM (Rapid Eye Movement) sleep is crucial for cognitive functions like memory consolidation and learning. It typically occurs more in the latter parts of your sleep period.
Deep Sleep
Deep sleep is vital for physical recovery, immune system health, and growth hormone release. Most deep sleep occurs during the first half of the night.
Sleep Duration
Adults need 7-9 hours of sleep per night, though individual needs vary. Consistently getting enough sleep is as important as diet and exercise for overall health.
Sleep Quality
Quality sleep means falling asleep quickly, sleeping without interruptions, and waking up feeling refreshed. Environment, habits, and health all influence sleep quality.
Sleep Fit Score
A color-coded metric that shows how well your sleep duration aligns with your age-based recommendation. Aim for 'Excellent' by matching your recommended hours!
Sleep Recommendations by Age
| Age Group | Recommended Hours | Notes |
|---|---|---|
| Newborns (0-3 months) | 14-17 hours | Including naps throughout the day |
| Infants (4-11 months) | 12-15 hours | Including 2-3 naps during the day |
| Toddlers (1-2 years) | 11-14 hours | Including one nap |
| School-age (6-13 years) | 9-11 hours | Consistent bedtimes important |
| Teens (14-17 years) | 8-10 hours | Often struggle with early school start times |
| Adults (18-64 years) | 7-9 hours | Individual needs may vary |
| Older Adults (65+ years) | 7-8 hours | May have more fragmented sleep |
Source: National Sleep Foundation recommendations