Sleep Calculator: Ideal Bedtime & Wake Up Times - Sleepytime

Formerly the Sleepytime Sleep Cycle Calculator, this tool will tell you exactly what time to fall asleep and wake up for optimal performance. SkiptocontentWehaveaffiliaterelationshipswherewearepaidacommissiononsalesthroughsomeofourlinks.Seeourdisclosures.MenuHome»Calculators»SleepCycleCalculator:PoweredbySleepytimebySleepopolisTeam|Updated:July27,2022FormerlyknownastheSleepytimeCalculator,thistoolhelpsgetbedtimeandwakeuptimesjustright.Youshouldtrytofallasleepatoneofthefollowingtimes:Pleasekeepinmindthatyoushouldbefallingasleepatthesetimes.Theaveragehumantakesfourteenminutestofallasleep,soplanaccordingly!Ifyouheadtobedrightnow,youshouldtrytowakeupatoneofthefollowingtimes:Pleasekeepinmindthatyoushouldbefallingasleepatthesetimes.Theaveragehumantakesfourteenminutestofallasleep,soplanaccordingly!Iwanttowakeupat...SelectHours123456789101112SelectMinutes000510152025303540455055AMPMCALCULATESLEEPNOWCHECKAGAIN SleepCalculator:WhatTimeShouldIGoToBed?Usingthesleepcalculator,youcaneasilytellitwhenyouwanttowakeupanditwillshowyouavarietyoftimestofallasleepandhowmanysleepcyclesyouwillachieve. Keepscrollingforourwakecalculator!Youshouldtrytowakeupatoneofthefollowingtimes:Pleasekeepinmindthatyoushouldbewakingupatthesetimes.Theaveragehumantakesfourteenminutestowakeup,soplanaccordingly!Ifyouheadtobedrightnow,youshouldtrytowakeupatoneofthefollowingtimes:Pleasekeepinmindthatyoushouldbewakingupatthesetimes.Theaveragehumantakesfourteenminutestowakeup,soplanaccordingly!Iplantofallasleepat...SelectHours123456789101112SelectMinutes000510152025303540455055AMPMCALCULATESLEEPNOWCHECKAGAIN WakeCalculator:WhatTimeShouldIWakeUp?Ifyouknowwhattimeyouarefallingasleep,andwanttoknowthebesttimetowakeup,looknofurther!Simplyaddyourbedtimeintothewakecalculator,anditwillgiveyouseveraloptionsforawakeuptimeandtellyouhowmanysleepcyclesyouwillachieve. HoldtheFoam(Mattress):SleepCycle?“Get7-8hoursofsleeppernight!”Thisrecommendationispoundedintoourheadsdayafterday,nightafternight.Whilegettingacertainnumberofhoursofshut-eyeisindeedimportant,normalsleepgoesfarbeyondjustclockinginandout.Instead,it’scharacterizedbylength,quality,andtiming,alongwiththeabsenceofdisturbancesanddisorders.(1)Let’stakeastepbacktoexplainwhatasleepcycleactuallyis,alongwithwhathappenswhenourheadshitthehayatnight.Itturnsoutwedon’tjustfallasleepandwakeupeighthourslater,withnocriticalhappeningschargingthroughoursystem(howwewishitwerethatsimple).Instead,ourbodiesgothroughaseriesofwaves,calledsleepcycles.Therearefivecyclesintotal,eachlastingaround90minutes.Thefirstfourstagescompriseournon-rapideyemovement(NREM)sleep,whilethefifthstageiswhenwemoveintorapideyemovement(REM)sleep.Let’slookalittlebitmorecloselyateachone.NREMsleep:Thisismorethanjustoureyesstayingstill.However,thenamedoeshintattheimportanceofNREM.ThesefourstagesarebuildingupintensitytowardsourREMsleep.Acrossthem,thebodymovesfromreallylightsleep(Stage1)toasuperdeepsleep(Stage4).Bystage4,itwillbereallyhardtowakesomeoneup.(2)Here’salittlebitmoreabouteachstage:Stage1isconsideredthe“transitionalphase,”whenwe’redriftinginandoutofconsciousnessStage2isthe“lightphase,”whichiswhenourheartrateslowsdownandourcorebodytemperaturedecreasesStage3is“slowwavesleep.”Here,bloodpressuredrops,heartratefurtherslows,andourbreathingbecomesslowerandmorerhythmicStage4is“deepsleep,”astagethatdoesn’twanttobedisrupted.Yourbloodpressure,heartrate,andbreathingareallverylow.REMsleep:Attheendofourcycle,weactuallyenteralightstageofsleep.Thisiswhen,asthenamesuggests,oureyesdartupanddownandallaround,andismostlikelywhendreamingoccurs.Bloodpressure,heartrate,andbreathingallbegintoincreaseEventhoughthisstageisthemostsimilartobeingawake,it’sthefurthestpointfromwakefulnessintermsofthesleepcycle.It’simportanttorememberthatwedon’tgofrombeingawaketobeinginREMsleep;rather,wemustpassthroughallthestagesofNREMfirst.Whichbringsustohowweactuallymovethroughthesleepcycle!It’simportanttonotethateachcycleisn’t,well,cyclical.Instead,wemovefrombeingawake,tostageone,two,three,four,andthenthree,two,one,beforegoingintoREMsleep!Thiscycle,whichweliketothinkofasmoreofa“wave,”repeatsoverthecourseofthenight.(3)Manyscientistsrecommendgoingthrough4-6ofthesewaves,whichwouldprovidesixtoninehoursofshut-eye(remember,eachcycleisroughly90-minuteslong).(4)Thisiswhythelengthofsleepisnotwhatcausesustofeelrefreshedwhenwewakeup.Rather,thekeyfactoristhenumberofsleepcycleswecomplete.Thedifferencebetweensixhoursandsixhours30minutescanbehuge;youdon’twanttowakeupinthemiddleofacycle.WhentoWakeUp:HowOurSleepNeedsChangeAswejourneythroughourowncycleoflife,ourbodieschange,andweneeddifferentamountsofslumber.(5)Here’saroughrangeofhowmuchsleepweneeddependingonwhatstageoflifewe’rein,soyoucanusethesleepcalculatorbasedonage:(6)Newborns:14-17hoursInfants:12-15hoursToddlers:11-14hoursPre-Schoolers:10-13hoursSchool-AgedChildren:9-11hoursTeenagers:8-10hoursYoungAdults:7-9hoursAdults:7-9hoursOlderAdults(65+):7-8hoursGiventhesestats,oursleepcalculatorisbestforadultswhoneeduptoninehoursofZzz’s.We’realsoworkingonasleepcalculatorageforkidsandteenagerssincethealgorithmisabitdifferentduetotheirvaryingsleepneeds.Keepyoureyespeeledforthat!TheEffectsofSleepDeprivationonYourBodyInsufficientrestcanhaveasignificantimpactonyourwell-being.Notonlycanitimpairyourphysicalhealth,butitcanalsoaffectyouremotionalandcognitivehealth.Oneoftheprimaryeffectsofinadequateshuteyeisdaytimefatigue.Furthermore,feelingtootiredduringthedayincreasesyourchancesofgettingintoanaccident.Accordingto JohnsHopkinsMedicine [4],6,000fatalcarcrasheseachyearareduetodrowsydriving.Otherphysicalramificationsincludeanincreasedriskofillness,heartdisease,highbloodpressure,obesity,colorectalcancer,andtype2diabetes.Poorrestisalsolinkedtoanincreasedofdementia,negativemoods,anddifficultyconcentrating.WhyIsCalculatingOurSleepImportant?Itmightseemcounterintuitive,butit’sverypossibletosleepforlesstimeandfeelmoreawake.That’sbecauseit’sbettertomovethroughfourfullcycles(sixhoursofsleep)versusgettingeighthoursbutwakingupinthemiddleofREMsleep.Sowhiledurationisindeedimportant—a90-minutesiestapernightprobablywon’tcutit—thenumberofcompletesleepcycleswegothroughcouldtrumpthenumberofhourswe’regetting.Allinall,calculatingoursleepcyclesmightjustbethemissinglinktoouroverallhealth.OptimizingourZzz’sandbetterunderstandingwhentohitthehayandwhentowakeupcouldaddtremendousvaluetoourlives,providinguswithmoreenergy,reducingtheriskofchronicillnesseslikecardiovasculardiseaseanddiabetes,combattingweightgain,andevenimprovingourlongevity.(7)(8)Andwhowouldn’twanttocalculatetheirownsleepinordertolivealongerandmoreenergizedlife?Ifyoufindyourselfasking“doessleepcalculatorworkforme?”there’sonlyonewaytofindout,andluckilythere’salotofsciencetobackuptheroletimingcanplayinouroverallsleephealth.Giveitawhirl,andletusknowhowitworksforyou!Andwhilethesleepcalculatorappwillalsoanswer“howlongdidIsleep?”rememberthatthisdatamightnotmatterasmuchasfiguringoutifyoufulfilledallofyoursleepcycles!HowtoImproveYourSleepQualityIfyoufeellikeyourslumberissubpar,youcandothingstopromotebetterrest.Thefirsttipistomaintainaconsistentbedtimeandwake-uptime,includingweekends.Thegreatnewsisyoucanusethecalculatortohelpdetermineyouridealscheduleandthensticktothat.Secondly,avoidalcohol,caffeine,andnicotineastheycandisruptyourrest.Furthermore,goingtobedfullorhungrycanalsoaffectyourrest.Ifyoutakenaps,don’tdozeofftoolateinthedayorformorethan30minutes.Physicalactivityshouldalsohelpyourestbetter,soconsidergoingoutforarunorwalkifyouneedanafternoonrecharge.Makesureyourbedroomisconducivetoqualityrestbykeepingitcool,quiet,anddark.Lastly,helpalleviatestressthatcankeepyouupbyestablishingarelaxingnightlyroutinebeforebed,suchasreadingabookordrinkinghottea.Readmoreonhowtoimproveyoursleephygieneinourfullguide.Howmanyhoursofsleepisrecommended?Althoughthecalculatorcanhelpyouwakeupduringalighterslumber,that’snottosayyoushouldactivelypursuefewerhoursofshuteyethanrecommendedbythemedicalcommunity.Expertssuggestthatadultsgetbetween7and9[5]hoursofslumbereachnight,whichcorrelatesto5or6fullcycles.However,thisamountcanvarydependingonyourhealthandpersonalcircumstances.Forinstance,ifyouarerecoveringfromacold,youwilllikelydozeofflongerthanyouwouldnormally.Babies,children,andteensshouldgetevenmoreslumber.Forexample,anewbornbabyneedsbetween14and17hoursofshuteye.Isitnormaltostillfeeltiredaftersleepingfor8hours?Yes,youcansleepfor8hoursandstillfeeltired.Eventhoughyougottheamountofrestthathealthexpertsrecommend,youlikelywokeuptowardtheendofasleepcycle.Thelengthofthesecyclescanvary.Wementionedearlierthatacompletecyclecouldlastfrom90to110minutes.Thedurationofeachstagecanvarytoo,furtheraffectingthecycleduration.Eachpersonisdifferent,andtherefore,youcannotcountdownacycletotheexactminute.Instead,thesenumbersrepresentageneralobservationfromhealthexpertstohelppeoplebetterunderstandhowwerest.ReferencesMedicGetal.Short-andlong-termhealthconsequencesofsleepdisruption.NatSciSleep.2017May;9:151–161.PurvesDetal.StagesofSleepNeuroscience.2ndedition.2001MericaHetal.Internalstructureofsleepcyclesinahealthypopulation. Sleep. 1986Dec;9(4):502-13.Cologne,Getal.Whatis“normal”sleep?InformedHealthOnline.2016DecFerraraM etal.Howmuchsleepdoweneed? SleepMedRev. 2001Apr;5(2):155-179.Howmuchsleepdowereallyneed? Sleep.org, https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need.TorbjörnÅkerstedtetal.Sleepduration,mortalityandtheinfluenceofage. EurJEpidemiol.2017;32(10):881–891.AlvarezGG.Theimpactofdailysleepdurationonhealth:areviewoftheliterature. ProgCardiovascNurs. 2004Spring;19(2):56-9SubscribeToday!Getthelatestdeals,discounts,reviews,andgiveaways!SleepopolisTeamTheSleepopolisteamisallabouthelpingyousleepbetter.Whetheritisthroughextensivesleepproductreviews,sleeptips,ordebunkingsleepmyths,we'rehereforyou!SearchReviewsSearchfor:SubscribeTodayLookingtoimproveyoursleephygiene?Subscribetodayforthelatestinsnoozenews,healthcontent,andsleeptips! Savehundredsonourtop-ratedmattresses!ShoptheBestDeals!MattressReviewsSaatvaLeesaCasperLaylaWinkbedsHelixNectarNolahPurpleLoom&LeafBrooklynBeddingGhostbedTuft&NeedleAmerisleepSeeMoreReviewsAboutSleepopolisTheSleepopolisteamisagroupofsleepenthusiaststhatwillbringyouthelatestreviews,news,andan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