Seven hours of sleep may be enough if you have a laidback lifestyle. They expend so much energy that an average night of sleep isn’t enough.
#Best wake up time calculator pro#
What tasks fill your waking life? Do you spend the day on your feet and physically active, or do you have an office job that lets you sit down? What you do during the day affects how much energy you need to restore through sleep.įor example, students and pro athletes may need to sleep for 10 hours to reach their peak performance. And those of us who have suffered jetlag know how travel can upset our internal clock. Light exposure and climate can affect your circadian rhythms as well. Of course, genetics is not the sole factor that affects your biological clock. Some of us are predisposed to being morning larks, and others are night owls. Our genetic makeup is the main influence on our circadian rhythms. School age children (6-13): 9-11 hours a dayĪll of us have an internal clock that governs our sleep-wake cycle, known as a circadian rhythm.Toddlers (1-2 years): 11-14 hours a day.Newborns (0-3 months): 14-17 hours a day.The recommended daily amount of sleep for each age group is: Newborn babies need to spend about 16 hours of the day asleep while the elderly may only need 7. How much sleep we need changes as we get older. To narrow it down further, you need to consider how your age, genetics, and activity levels affect how much sleep you need. The average adult needs 7 to 9 hours of sleep, so your best time to go to bed is between 10 p.m. How do you figure out when you want to fall asleep? Start backward with your ideal wake up time. The average time it takes to fall asleep is 15 minutes, though you should get into bed earlier if you tend to take longer. Most of us can’t switch off as soon as our heads hit the pillow, so you should budget in the time it takes to fall asleep. To clarify, your ideal bedtime is the time you want to be asleep by, not when you first lie down in bed. Set a time to fall asleep and wake up, and stick to the schedule even on your days off. The best way to get a good night’s sleep is with an established bedtime.
Many smart mattresses include an alarm that will wake you during the lighter stage of sleep, but for those without this technology, a sleep calculator can help you set your best bedtime and wake up time. This stage is when you’re most easily awakened. To feel most refreshed, you should set your alarm clock to go off during the first stage of sleep. You spend more time in the non-REM stages of deep sleep during the first few cycles, with latter cycles focusing more on REM and light non-REM sleep. Most people experience four to five sleep cycles a night. Once you move through all four stages (which takes about 90 minutes), you have finished a sleep cycle.
There are three stages of non-REM sleep and one stage of REM (rapid eye movement) sleep. We move through four stages of sleep during the night.
#Best wake up time calculator how to#
Before we explain how to determine how much sleep you need, let’s discuss how your sleep cycles work.
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