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Monday, November 18, 2019

SLEEP CALCULATOR - How to Calculate When You Should Go to Sleep

How much sleep did you get last night? What about the night before? Keeping track of your sleep schedule may not be a 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 your weight and metabolism to your brain function and mood.

For many people, wake-up time is a constant. What time you go to sleep, however, tends to vary depending on your social life, work schedule, family obligations, the newest show streaming on Netflix, or simply when you start to feel tired.

But if you know what time you have to get up, and you know you need a specific amount of sleep to function at your best, you just need to figure out what time to go to bed.

In this article, we’ll help you understand how to calculate the best time to go to bed based on your wake-up time and natural sleep cycles. We’ll also take a closer look at how your sleep cycles work and how sleep can affect your health.

How much sleep do you need? 
How much sleep you need changes throughout your lifetime. An infant may need up to 17 hours of sleep each day, while an older adult may get by on just 7 hours of sleep a night.

But an age-based guideline is strictly that — a suggestion based on research of how much sleep you may need for optimal health as your body’s needs change.

According to the National Sleep Foundation these are the general sleep guidelines for different age groups:

Sleep Guidelines
Birth to 3 months:                  14 to 17 hours
4 to 11 months:                       12 to 15 hours
1 to 2 years:                             11 to 14 hours
3 to 5 years:                             10 to 13 hours
6 to 13 years:                             9 to 11 hours
14 to 17 years:                           8 to 10 hours
18 to 64 years:                           7 to 9 hours
65 years and older:                  7 to 8 hours

Everyone’s sleep needs are different, even within the same age group. Some people may need at least 9 hours of sleep a night to feel well-rested, while others in the same age group may find that 7 hours of sleep is just right for them.

Sleep calculator:
Bedtimes are based on:
(a) Your wake-up time
(b) Completing five or six 90-minute sleep cycles
(c) Allowing 15 minutes to fall asleep.

Wake-up time             Bed time:                          Bed Time:
                                 7.5 hrs of sleep                   9 hrs of sleep

4 a.m.                            8:15 p.m.                            6:45 p.m.
4:15 a.m.                       8:30 p.m.                            7 p.m.
4:30 a.m.                       8:45 p.m.                            7:15 p.m.
4:45 a.m.                       9 p.m.                                 7:30 p.m.
5 a.m.                            9:15 p.m.                            7:45 p.m.
5:15 a.m.                       9:30 p.m.                            8:00 p.m.
5:30 a.m.                       9:45 p.m.                            8:15 p.m.
5:45 a.m.                     10 p.m.                                 8:30 p.m.
6 a.m.                          10:15 p.m.                            8:45 p.m.
6:15 a.m.                     10:30 p.m.                            9:00 p.m.
6:30 a.m.                     10:45 p.m.                            9:15 p.m.
6:45 a.m.                     11:00 p.m.                            9:30 p.m.
7 a.m.                          11:15 p.m.                            9:45 p.m.
7:15 a.m.                     11:30 p.m.                          10:00 p.m.
7:30 a.m.                     11:45 p.m.                          10:15 p.m.
7:45 a.m.                     12 p.m.                               10:30 p.m.
8 a.m.                          12:15 a.m.                          10:45 p.m.
8:15 a.m.                     12:30 a.m.                          11:00 p.m.
8:30 a.m.                     12:45 a.m.                          11:15 p.m.
8:45 a.m.                       1:00 a.m.                          11:30 p.m.
9 a.m.                            1:15 a.m.                   ,      11:45 p.m.

Why is sleep important
Sleep is crucial for many reasons. A good night’s sleep:

1) Regulates the release of hormones that control your appetite, metabolism, growth, and healing
boosts brain function, concentration, focus, and productivity.

2) Reduces your risk for heart disease and strokeTrusted Source.

3) Helps with weight management
4) Maintains your immune system
5) Lowers your risk of chronic health conditions such as diabetes and high blood pressure.

6) Improves athletic performance, reaction time, and speed.
7) May lower your risk of depression.

The bottom line
If you’re aiming for 7 to 9 hours of sleep each night, a sleep calculator can help you figure out what time to go to bed based on your wake-up time. 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.

A good night’s sleep is essential to good health. If you’re have trouble falling asleep or staying asleep, consider talking to your doctor. They can help determine if there’s an underlying cause.

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