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Sleep Calculator: How Much Sleep Do You Need
Sleep Calculator: How Much Sleep Do You Need
How much sleep did you get last night? What about the night before?
How much sleep do you actually need?
Keeping track of your sleep schedule might not always be your top
priority, but getting enough sleep is critical to your health in many ways.
You may not realize it, but the amount of sleep you get can affect
everything from weight and metabolism to brain function and mood.
For many people, wake-up time remains fairly constant from day to day.
The time you go to sleep, however, might vary, depending on any number
of things:
family obligations
But since you know when you need to get up, knowing the specific
amount of sleep you need to function at your best can help you
determine what time to go to bed.
Below, you’ll find out how to calculate the best time to go to bed based
on your wake time and natural sleep cycles. We’ll also offer more insight
on how sleep cycles work and why sleep, or lack thereof, can affect your
health.
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Sleep guidelines can offer a place to start determining your sleep needs
by providing research-backed recommendations for the ideal amount of
sleep for optimal health.
The American Academy of Pediatrics and the Centers for Disease Control
and Prevention (CDC) offer these general guidelines for different age
groups:
Keep in mind, though, that sleep needs can still vary, even within the
same age group.
You might need at least 9 hours of sleep a night to feel well rested, while
your partner may wake up naturally after 7 hours, feeling perfectly
refreshed and ready for the day.
The thing to keep in mind is how you feel when you get various amounts
of sleep.
Here are a few questions to consider when evaluating your sleep needs:
Sleep calculator
Bedtimes are based on:
Bedtime: Bedtime:
Wake-up time 7.5 hours of sleep 9 hours of sleep
(5 cycles) (6 cycles)
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Of course, getting too little sleep can affect many of your body’s systems
and restorative functions.
The occasional night of poor sleep generally won’t have a serious impact
on your health. All the same, experts have linked ongoing sleep
deprivation to serious health consequences, including a higher risk of
chronic diseases and early death.
Physical impacts
For most people, a night of poor sleep can bring on noticeable physical
effects, including:
drowsiness
headache
dark circles under the eyes
pale skin
Long-term sleep deprivation can take a more severe toll on your physical
health, leading to:
reduced immunity, which can make it harder for your body to fight
off infections
high cortisol, which can contribute to high blood pressure and other
health concerns
chronic inflammation
Without a doubt, a night of bad sleep can affect your mood the next day.
When you don’t get enough sleep, you’re more likely to:
depression
anxiety disorders
bipolar disorder
attention deficit hyperactivity disorder (ADHD)
Cognitive impacts
When you don’t get enough sleep, your brain can’t work as efficiently. As
a result, you’ll likely have trouble concentrating and remembering things
after a night of poor sleep.
attention
alertness
decision making
judgment
memory
response
accidents
The first three stages are part of non-rapid eye movement (NREM)
sleep.
The last stage is rapid eye movement (REM) sleep.
N1 (formerly stage 1). This first stage of sleep marks the period
between being awake and falling asleep.
Ideally, you want to wake up at the end of a sleep cycle instead of in the
middle of it — that’s because you’ll typically feel more refreshed and
energized if you wake up at the end of a cycle.
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Yes, your need for sleep does change with age, though it typically
stabilizes around the age of 20.
For instance:
A young adult may want to do more — and stay up later — than they
could as a teenager.
An adult in their 40s has a higher chance of chronic health
conditions that might affect their sleep needs.
There are a few possible reasons you might wake up tired, even after
sleeping for 8 hours. A good place to start exploring these reasons?
Consider your sleep habits and sleep hygiene practices.
chronic pain
an underlying medical or mental health condition
Research suggests that being a night owl could also affect your eating
habits and lead to erratic eating patterns, including:
What’s more, getting quality sleep during the day can be a challenge, with
all the distractions and noise of life happening around you.
When you don’t have any option beyond working at night and sleeping
during the day, these tips can help you get better rest.
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Tips for better sleep
To improve your sleep health, consider the following tips.
Before bed
Get into the habit of a relaxing routine before bedtime, like taking a
hot bath or listening to soothing music.
Turn down the lights shortly before bedtime to help your brain
understand that it’s time to sleep.
Turn down the thermostat in your bedroom. 65°F (18.3°C) is an ideal
sleeping temperature.
In bed
Avoid screen time in bed to reduce blue light exposure, which can
disrupt sleep.
Read a book or listen to white noise to help you relax.
Close your eyes, relax your muscles, and focus on steady breathing.
If you’re unable to fall asleep, get out of bed and move to another
room. Read a book or listen to music until you start feeling tired,
then go back to bed.
Ideally, you’ll want to wake up at the end of your sleep cycle, which is
when you’re most likely to feel the most rested.
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