Calculate optimal bedtime and wake times based on sleep cycles. Get personalized sleep recommendations to improve your sleep quality and wake up feeling refreshed.
Understanding Sleep Cycles
Sleep occurs in 90-minute cycles that alternate between light sleep, deep sleep, and REM (Rapid Eye Movement) sleep. Waking up at the end of a complete cycle helps you feel more refreshed.
Sleep Stages in Each Cycle
- Light Sleep (N1 & N2): 50-60% of sleep time, easier to wake from
- Deep Sleep (N3): 20-25% of sleep time, crucial for physical recovery
- REM Sleep: 20-25% of sleep time, important for memory and learning
Recommended Sleep Duration by Age
- Teenagers (14-17): 8-10 hours per night
- Young Adults (18-25): 7-9 hours per night
- Adults (26-64): 7-9 hours per night
- Older Adults (65+): 7-8 hours per night
Factors Affecting Sleep Quality
- Consistency: Going to bed and waking up at the same time daily
- Environment: Cool, dark, and quiet bedroom
- Blue Light: Avoid screens 1 hour before bedtime
- Caffeine: Avoid 6 hours before bedtime
- Exercise: Regular activity improves sleep, but not close to bedtime
Sleep Hygiene Tips
- Create a relaxing bedtime routine
- Keep your bedroom temperature between 60-67°F (15-19°C)
- Use blackout curtains or an eye mask
- Consider white noise or earplugs
- Limit naps to 20-30 minutes before 3 PM
- Get morning sunlight exposure
When to Consult a Doctor
- Consistent difficulty falling asleep (taking more than 30 minutes)
- Frequent nighttime awakenings
- Loud snoring or breathing interruptions
- Excessive daytime sleepiness despite adequate sleep time
- Leg movements or restlessness during sleep