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How to calculate the ideal time to go to sleep

Getting enough sleep is essential for maintaining health . While for most people the alarm clock always rings at the same time in the morning, the time of going to sleep varies according to the outings, evening activities and family or work duties.

However, keeping a constant rest routine as possible is very important and to do this you need to calculate the ideal time to go to sleep.

How much sleep do you need

The amount of sleep a person needs changes over the course of life and progressively decreases with age , so much so that a newborn needs many more hours of rest than an elderly person .

Approximately the hours of sleep needed at each age are these.

  • From birth to 3 months: 14 to 17 hours
  • 4 to 11 months: 12 to 16 hours
  • 1 to 2 years: 11 to 14 hours
  • 3 to 5 years: 10 to 13 hours
  • 6 to 12 years: 9 to 12 hours
  • 13 to 18 years: 8 to 10 hours
  • 18 to 65 years: 7 to 9 hours
  • After the age of 65: 7 to 8 hours

Obviously in their respective ranges each person can find the best timing for themselves, some adults may need at least 9 hours of sleep a night to feel well rested and fit, while others may find that 7 hours of sleep is more than enough.

To understand what your case is , you should ask yourself the following questions .

  • Do you feel rested after 7 hours of sleep or do you need at least 8 or 9 hours?
  • Do you suffer from daytime sleepiness ?
  • Do you rely on coffee to keep you going through the day?

Signs that you are not getting enough sleep

The sleep deprivation is now very common, mainly because of work stress . Sleeping little, however, can negatively affect many aspects of life so it is essential to try not to.

Some signs that a person is not getting enough sleep are:

  • sleepiness during the day,
  • irritability,
  • lower productivity and ability to concentrate,
  • greater appetite ,
  • less judgment and slowness in the decision-making process,
  • dull skin and the appearance of dark circles ,
  • depressive episodes,
  • anxiety .

What are the stages of sleep

While you sleep, your brain and body go through different sleep cycles, each of which is made up of four distinct phases.

The first three are part of non-rapid eye movement ( NREM ) sleep , while the last is REM (Rapid Eye Movement ) sleep .

The first phase corresponds to the period between waking and falling asleep.

The onset of sleep  begins in the second , when we become unaware of our surroundings, body temperature drops slightly and breathing and heart rate become regular.

The third is the deepest, most restorative sleep phase during which breathing slows, blood pressure drops, muscles relax, hormones are released, healing occurs, and the body regains energy.

Finally, the last part is called REM and takes about 25% of the sleep time. At that moment the brain is more active, the eyes move rapidly under the eyelids and dreams occur. REM sleep helps improve mental and physical performance when you wake up.

Each cycle lasts an average of 90 minutes.

How to calculate the best time to go to sleep

The ideal hours of sleep are established based on the time you wake up and the completion of five or six sleep cycles, to which must be added approximately 15 minutes to fall asleep.

Here is a scheme designed according to the time you wake up.

awake

Time to go to bed

sleeping 7.5 hours 

Time to go to bed

sleeping 9 hours 

4 in the morning

8:15 pm the night before

18:45

04:15

20:30

7:00 pm

04:30

20:45

19:15

4:45

21:00

19:30

5

21:15

19:45

5:15

21:30

8:00 pm

5:30

21:45

20:15

5:45

22:00

20:30

6

22:15

20:45

6:15 am

22.30

21:00

6 and 30

22:45

21:15

6:45 am

23:00

21:30

7

23:15

21:45

7:15 am

23:30

22:00

07:30

23:45

22:15

7:45 am

12:00 pm

22.30

8

12:15

22:45

8:15

half past twelve

23:00

08:30

12:45

23:15

8:45

1 in the morning

23:30

9

01:15

23:45

Why sleep is important

Sleeping well and for enough time leads to several benefits :

  • regulates the release of hormones that control appetite, metabolism , growth and healing;
  • increases brain function, concentration and productivity;
  • reduces the risk of heart disease and stroke ;
  • helps with weight management ;
  • keeps the immune system healthy ;
  • reduces the risk of chronic health conditions, such as diabetes and hypertension ;
  • improves athletic performance, reaction time and speed;
  • can reduce the risk of depression .

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