Sleep Calculator: Ideal Bedtime and Wakeup Time

Formerly known as Sleepytime Calculator, this tool helps you set the right time to go to bed and wake up.

Sleep calculator: what time should i go to bed

Sleep Calculator makes it easy to know when you want to wake up and shows different times and times to fall asleep sleep cycle you achieve Keep scrolling for wake calculator!

Wake Calculator: what time should i wake up

If you know what time to go to sleep and want to know the best time to wake up, look no further! , shows how many sleep cycles you can achieve.

Retaining Your Form (Mattress): How Can You Optimize Your Sleep Cycle?

“Get seven to eight hours of sleep every night!” This recommendation is hammered into our heads every day and every night. It is certainly important to close your eyes for a certain amount of time, but Normal sleep is more than just coming and going. Instead, it is characterized by length, quality, and timing, as well as the absence of interruptions or obstacles. (1)

Let’s take a step back and explain what the actual sleep cycle is and what happens when your head hits the hay at night. We found that no significant events were charged through the system (how we wish it was so easy). Instead, our bodies go through a series of waves called sleep cycles. There are a total of 5 cycles, each lasting approximately 90 minutes.

The first four stages constitute non-rapid eye movement (NREM) sleep, and the fifth stage is the transition to rapid eye movement (REM) sleep. Let’s look at each one in a little more detail.

NREM sleep: It’s not just that our eyes stay still. However, the name suggests the importance of NREM. These four stages build in intensity towards REM sleep. Between them, the body transitions from very light sleep (Stage 1) to ultra-deep sleep (Stage 4). By stage 4 it becomes really hard to wake someone up. (2) I will explain each stage in a little more detail.

• The first stage is considered the “transitional stage”, the stage of entering and exiting consciousness.
• Stage 2 is the “light phase”. This is the time when your heart rate slows down and your core body temperature drops.
• Stage 3 is “slow wave sleep”. Here blood pressure drops, heart rate slows even more, breathing slows down and becomes more rhythmic.
• Stage 4 is “deep sleep”, the stage where you don’t want to be disturbed. Blood pressure, heart rate and breathing are all very low.

REM sleep: At the end of our cycle, we actually enter the light phase of sleep. This is, as the name suggests, when our eyes move up and down and we are most likely dreaming is.Blood pressure, heart rate, and breathing all begin to rise

• This stage is most similar to wakefulness, but is the stage furthest from wakefulness in terms of the sleep cycle. It’s important to remember that you don’t transition from being awake to REM sleep. Rather, first he has to go through all stages of NREM.

This will give you an idea of ​​how you actually progress through your sleep cycles! It’s important to note that each cycle is not cyclical. Instead, it transitions from the waking state to stages 1, 2, 3, 4, then 3, 2, 1 before entering REM sleep. This cycle, which we like to think of as “waves,” repeats itself throughout the night. (3) Many scientists recommend experiencing these waves four to six times. This will allow you to close your eyes for 6-9 hours (remember each cycle is about 90 minutes long). (4) This is why the length of sleep is not responsible for how refreshed you feel when you wake up. Rather, the key factor is the number of sleep cycles we complete. The difference between 6 hours and 6 hours 30 minutes can be very large. I don’t want to wake up in the middle of my cycle.

When to wake up: how sleep needs change

As we travel through the cycles of life, our bodies change and require varying amounts of sleep. is as follows: You can use an age-based sleep calculator. (6)

• Newborn: 14-17 hours
• Toddler: 12-15 hours
• Infant: 11-14 hours
• Preschoolers: 10-13 hours
• School-age children: 9-11 hours
• Teenagers: 8-10 hours
• Young Adult: 7-9 hours
• Adult: 7-9 hours
• Elderly (65+): 7-8 hours

Considering these stats, our sleep calculator is perfect for adults who want up to 9 hours of Zzz. We are also working on Sleep Calculator Age for Kids and Teens as our algorithms are a bit different due to varying sleep needs.

Effects of lack of sleep on the body

Getting enough rest can have a big impact on your health. Not only does it impair your physical health, it can also affect your emotional and cognitive health. One of the main effects of improper shuteye is daytime fatigue. In addition, feeling tired during the day increases the chance of getting into an accident.According to Johns Hopkins Medicine [4], 6,000 fatalities each year are caused by drowsy driving. Other physical effects include increased risk of disease, heart disease, high blood pressure, obesity, colorectal cancer, and type 2 diabetes. Lack of sleep is also associated with increased dementia, negative moods, and poor concentration.

Why is sleep calculation important?

It may seem counterintuitive, but it’s entirely possible that you’re sleeping less and feeling awake. This is because he would rather go through 4 complete cycles (6 hours of sleep) than it would take him 8 hours to wake up in the middle of REM sleep.

So while duration is certainly important, a 90-minute siesta a night probably isn’t enough, but the number of complete sleep cycles we experience can trump the number of hours we get. I have.

Overall, calculating our sleep cycles may just be the missing link to our overall health. A better understanding can add tremendous value to our lives, provide us with more energy, reduce the risk of chronic diseases such as cardiovascular disease and diabetes, fight weight gain, and even improve our health. It can even improve lifelongevity. (7)(8) And who wouldn’t want to count their sleep to live a longer, more energetic life?

If you’re wondering, “Is a sleep calculator right for me?” there’s only one way to find out. Luckily, there’s plenty of science supporting the role timing plays in overall sleep health. Try it out and tell us how it works! The sleep calculator app also answers “how long did you sleep?” Remember, this data may not be as important as determining whether you’ve achieved every sleep cycle!

How to improve sleep quality

If you find yourself sleeping lightly, you can do something to promote better rest. The first tip is to maintain a consistent bedtime and wake-up time, including on weekends. The great news is that you can use a calculator to determine your ideal schedule and stick to it. Additionally, going to bed full or hungry can also affect your rest. If you do take a nap, don’t nap late in the day or for more than 30 minutes. Exercise can also help you rest. If you need an afternoon recharge, consider going for a run or walk. Keep your bedroom cool, quiet, and dark to promote quality rest. Finally, establishing a relaxing evening routine before bed, such as reading a book or drinking a hot cup of tea, can help reduce the stress that keeps you from sleeping. For more information on how to improve your sleep hygiene, check out our complete guide.

References

1. 1. Medic G et al. Short-term and long-term health effects of sleep disturbances. Nat Sai Sleep. 2017 May; 9: 151–161.
   2. Perves D et al. Stages of sleep neuroscience. 2nd edition. 2001
   3. Merica H et al. Internal structure of the sleep cycle in healthy populations. sleepy. 1986 Dec;9(4):502-13.
   4. Cologne, G et al. What is “normal” sleep?Informed Health Online. December 2016.
   5. Ferrara M et al. How much sleep do you need? Sleeping pills Rev. 2001 Apr;5(2):155-179.
   6. How much sleep do you really need? Sleep.org, https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need.
   7. Torbjörn Åkerstedt et al. Effects of sleep duration, mortality, and age. Eur J Epidemiol2017; 32(10): 881–891.
   8. Alvarez GG. Effects of daily sleep duration on health: a review of the literature. Prog Cardiovasc Nurs. 2004 Spring;19(2):56-9

The Sleepopolis team is all about improving the quality of your sleep. Through extensive sleep product reviews, sleep tips, or sleep myth rants, we’re here for you!