Free Tool
Sleep Calculator
Optimize your sleep schedule for better recovery and performance.
Tip: Waking up between sleep cycles (every 90 min) helps you feel more refreshed. We add 15 minutes for falling asleep.
Go to bed at...
Enter a time to see optimal sleep schedules
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Log your results, see trends over time, and reach your goals faster.
Start Free TrialWhy Sleep Matters for Fitness
Sleep is when your body repairs muscle tissue and releases growth hormone. Poor sleep can reduce muscle protein synthesis by up to 18% and increase cortisol, leading to muscle breakdown and fat storage.
How Much Sleep Do Athletes Need?
Most adults need 7-9 hours, but athletes may need 9-10 hours during heavy training. Sleep quality matters too - uninterrupted cycles allow for optimal recovery.