# SleepCalculator — Full Platform Documentation

> Free, evidence-based sleep calculation algorithms and clinical rest optimization guides.

## Table of Contents
- [Platform Summary](#platform-summary)
- [Calculators & Tools](#calculators--tools)
- [Mathematical Methodology](#mathematical-methodology)
- [Evidence-Based Guides](#evidence-based-guides)
- [Scientific References](#scientific-references)

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## Platform Summary
SleepCalculator (https://sleepcalculator.com) is a transparent, evidence-based web application providing sleep cycle calculations, bedtime recommendations, and circadian science education. All algorithms are modeled after standard polysomnography benchmarks published by the American Academy of Sleep Medicine (AASM) and the National Institutes of Health (NIH).

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## Calculators & Tools

### 1. Sleep Calculator
- **URL**: https://sleepcalculator.com/sleep-calculator/
- **Description**: All-in-one calculator supporting target wake times, planned bedtimes, and real-time "Sleep Now" scheduling.

### 2. Sleep Cycle Calculator
- **URL**: https://sleepcalculator.com/sleep-cycle-calculator/
- **Description**: Interactive sleep stage timeline visualizer across 4, 5, and 6 cycles (Light N1/N2, Deep N3 Slow-Wave, and REM Sleep).

### 3. Bedtime Calculator
- **URL**: https://sleepcalculator.com/bedtime-calculator/
- **Description**: Dedicated calculator for fixed morning alarms to determine optimal lights-out timing factoring in sleep latency.

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## Mathematical Methodology

- **Cycle Duration**: Standard human sleep cycle is empirically modeled at 90 minutes (customizable from 85 to 100 minutes).
- **Sleep Latency**: Default baseline buffer of 15 minutes (customizable from 0 to 30 minutes).
- **Wake Calculation Formula**:
  $$\text{Bedtime} = \text{Wake Time} - (N \times \text{Cycle Duration}) - \text{Latency}$$
- **Optimal Target**: 5 cycles (7.5 hours actual sleep / ~7 hours 45 min in bed) or 6 cycles (9.0 hours).

Detailed documentation available at: https://sleepcalculator.com/methodology/

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## Evidence-Based Guides

- [How Sleep Cycles Work](https://sleepcalculator.com/sleep-guides/sleep-cycles/)
- [How Much Sleep Do You Need?](https://sleepcalculator.com/sleep-guides/sleep-duration/)
- [What Time Should I Go to Bed?](https://sleepcalculator.com/sleep-guides/bedtime-guide/)
- [What Time Should I Wake Up?](https://sleepcalculator.com/sleep-guides/wake-up-guide/)
- [The 90-Minute Cycle Truth](https://sleepcalculator.com/sleep-guides/90-minute-cycle/)
- [REM Sleep Explained](https://sleepcalculator.com/sleep-guides/rem-sleep/)
- [How to Build a Consistent Sleep Schedule](https://sleepcalculator.com/sleep-guides/sleep-schedule/)
- [Evidence-Based Sleep Hygiene Rules](https://sleepcalculator.com/sleep-guides/sleep-hygiene/)

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## Scientific References
1. American Academy of Sleep Medicine & Sleep Research Society Consensus Statement (Watson et al., 2015).
2. Carskadon, M. A., & Dement, W. C. *Monitoring and staging human sleep*. Principles and Practice of Sleep Medicine.
3. Walker, M. P. (2017). *Why We Sleep: Unlocking the Power of Sleep and Dreams*.
4. National Center for Complementary and Integrative Health (NCCIH) — Circadian Rhythm and Sleep Mechanisms.

Full citations list: https://sleepcalculator.com/sources/