Keep in mind: The average time it takes a person to fall asleep is 15 minutes. Remember to add this time when using this sleep cycle calculator.
Sleep Calculator
9 hours of sleep, 6 sleep cycles
7,5 hours of sleep, 5 sleep cycles
6 hours of sleep, 4 sleep cycles
4,5 hours of sleep, 3 sleep cycles
Do you want to discover the best time to go to bed and wake up for a good rest? Our sleep calculator helps you find the ideal time to sleep and wake up, allowing you to adjust the alarm for optimal rest. This tool considers the different phases of sleep, from deep sleep to the REM phase, so you have a truly restorative night.
What is a sleep cycle?
During sleep, the body and brain go through several cycles, each composed of distinct stages that aid in physical and mental recovery. A complete sleep cycle includes three initial stages of non-rapid eye movement (NREM) sleep and a final stage of rapid eye movement (REM) sleep.
- Stage 1 NREM: The transition between wakefulness and sleep.
- Stage 2 NREM: The onset of sleep. Here, the environment is no longer perceived, body temperature drops, and breathing and heart rate regulate.
- Stage 3 – 4 NREM: Deep and restorative sleep phase. In this stage, the body reduces blood pressure, releases hormones, and muscles relax, initiating physical and mental recovery.
- REM sleep: The stage where the brain is most active, and dreams occur. This phase contributes to cognitive and physical performance upon waking.
Duration of a sleep cycle
Each sleep cycle lasts an average of 90 minutes. Adults typically go through five cycles each night, totaling about 7.5 hours of sleep, although six complete cycles offer about 9 hours of optimal rest. Approximately 25% of each cycle corresponds to the REM phase.
Recommended sleep hours by age
Sleep needs vary with age. In general, the younger you are, the more hours you need for healthy rest. Here is a reference of recommended sleep hours according to life stage:
|
Age |
Recommended hours |
|---|---|
| 0 – 3 months | 14 – 17 hours |
| 4 – 11 months | 12 – 15 hours |
| 1 – 2 years | 11 – 14 hours |
| 3 – 5 years | 10 – 13 hours |
| 6 – 13 years | 9 – 11 hours |
| 14 – 17 years | 8 – 10 hours |
| 18 – 65 years | 7 – 9 hours |
| Over 65 years | 7 – 8 hours |
Importance of sleep for health
Rest is essential for mental and physical health. Lack of sleep can have multiple negative effects, from increasing the risk of chronic diseases to impacting overall well-being. Below are some effects of insufficient sleep:
– General health: Increases the risk of chronic diseases such as hypertension, type 2 diabetes, heart disease, and depression, as well as affecting the immune system.
– Weight and appetite: Lack of sleep alters hormone levels, which can increase hunger and change metabolism, leading to greater food intake and risk of weight gain.
– Mood and cognition: Insufficient rest affects mood, the ability to handle stress, concentration, and creativity. It can also make decision-making and problem-solving more difficult.
– Quality of life: Influences work performance, family relationships, social life, and other aspects of daily life.
Recommendations to improve sleep
More than half of the population in Spain reports sleeping poorly, with insomnia and other sleep disorders being common. With simple changes in habits, it is possible to improve the quality of rest:
- Create a relaxing bedtime routine.
- Maintain a consistent schedule for going to bed and waking up.
- Avoid caffeine and theine in the afternoon.
- Reduce alcohol consumption at night.
- Turn off screens (mobiles and tablets) at least 30 minutes before sleeping.
- Engage in regular physical activity during the day.
- Sleep in a dark and quiet environment.
- Keep the room at a cool temperature, ideally 19°C.
- Have a comfortable mattress, pillow, and appropriate bedding.
Frequently asked questions about the sleep calculator
What is the best time to sleep?
There is no specific time to go to bed, but ideally, you should wake up at the end of a complete cycle. Experts suggest not going to bed after 11:30 PM to ensure between 7 and 9 hours of sleep.
How to calculate sleep hours?
To know how much you should sleep, you can keep a sleep diary for two weeks, noting the time you go to bed and wake up. This will allow you to see patterns and adjust your sleep hours.
How many hours to sleep to not feel tired?
For adults between 18 and 64 years, it is ideal to sleep between 7 and 9 hours. The key is to attend to your own needs and maintain a regular sleep routine.
Optimize your rest with our sleep calculator and discover the importance of each cycle for a truly restorative night.
