Sleepopolis

Sleep Calculator: What Time Should I Go To Bed?

Since most people have daily commitments, the key to a great night’s rest will start with going to bed early enough to accommodate a consistent wake-up time. Consistently going to bed at the same time — even on weekends — helps regulate your circadian rhythms, or your internal clock, and improves your body’s ability to wake up naturally.

Wake Calculator: What Time Should I Wake Up?

It’s less about what time you should wake up and more about what part of the sleep cycle you wake up during. While getting 7 to 9 hours of sleep each night is ideal, it’s also best not to wake up mid-sleep cycle.

How Can I Optimize My Sleep Cycle?

In addition to practicing good sleep hygiene, “hacking” your sleep cycles can be hugely helpful in making sure you get enough shuteye and wake up refreshed. The best way to optimize your sleep cycle is to allot enough time for 4-6 90-minute cycles, and to try to plan your wakeup time to land during a lighter sleep stage to avoid higher levels of grogginess and fatigue upon awakening.

When to Wake Up: How Much Sleep Do I Need?

While the general recommendation is to aim for 7 to 9 hours of sleep, the amount you need will be unique to your biology and lifestyle. Babies, children, and teens need more sleep than adults to facilitate growth and learning. People who are physically active and people dealing with or recovering from illness or injury tend to need more sleep.