Use this calculator to compute what time to wake up or go to bed to get a given number of hours of sleep. Use the Hours Calculator if you would like to find out the number of hours slept when you know what times you waked up and went to bed. When counting, please deduct the time taken to fall asleep, which can be very different for different people.
Sleep Timer If the TV helps you get to sleep at night, set the sleep timer to have it turn off once you fall asleep. Using your TV remote, navigate to Settings General System Manager Time Sleep Timer, and then select the amount of time you would like the TV to stay on before powering itself off. Sleep Timer able to lock, sleep, shutdown or restart your computer either immediately or after a countdown timer. To enable/disable the timer click on the alarm icon, and to select the action. Sleep Timer lets you fall asleep to your favorite music. You simply start your music, and then set the countdown timer. At the end of the countdown, Sleep Timer softly fades your music out and stops it. Allowing you to get your precious sleep and stops your battery from draining. Sleepyti.me bedtime calculator helps you wake up refreshed by finding the best time to go to sleep.
Sleep describes a recurring state in which the body and mind are at rest, reducing muscle activity, interaction with surroundings, and the ability to react to stimuli. The ability to react to stimuli is one of the distinguishing factors between the states of sleep and wakefulness. For the purposes of this page, sleep will primarily be discussed as it relates to humans.
Sleep cycles
The sleep cycle can be defined as the oscillation between non-REM (rapid eye movement) and REM sleep, which will both be discussed below.
Sleep timing is largely based on hormonal signals from the circadian clock. The circadian clock exhibits a regular rhythm that corresponds to outside signals (such as night/day) that can persist even if the outside signals suddenly disappear. An example of this is jet lag, where the body's circadian rhythm is affected due to rapid long-distance travel which results in the traveler being maladjusted to the local time. The traveler then feels that it is either later or earlier than what their body is used to, affecting their sleep.
Ideally, a person's sleep cycle follows the circadian clock, but sleep can be affected by numerous factors such as light, social timing (when others are awake, when work is required, etc.), naps, genetics, and more.
REM and non-REM sleep
During sleep, the brain expends significantly less energy than it does when a person is awake, particularly during non-REM (rapid eye movement) sleep. REM sleep is a type of sleep characterized by a number of aspects including the eye movements it is named for, virtual paralysis of the body, and the occurrence of dreams. Non-REM and REM sleep are two categories of sleep that are vastly different.
Typically, the body cycles between non-REM and REM sleep over a period of 90 minutes on average, and should occur 4-6 times in a good night's sleep. Non-REM sleep begins, eventually moving into slow-wave sleep, or deep sleep. During this period, body temperature and heart rate fall, and the brain uses far less energy, while restoring its supply of adenosine triphosphate (ATP), a molecule used for storage and transport of energy. During slow-wave sleep, growth hormone is also secreted, which is particularly important for human development.
REM sleep typically comprises a smaller proportion of sleep time, and is most known for being when dreams or nightmares usually occur. Deprivation of REM sleep can result in anxiety, irritability, hallucinations, and difficulty concentrating. Studies have shown that when the body is deprived of REM sleep, subsequent sleep will involve the body increasing the number of attempts to go into REM sleep, as well as increases in the amount of time spent in REM sleep compared to periods of no sleep deprivation. This is referred to as a REM rebound, and is consistent with the belief that REM sleep is necessary for the body. REM sleep, its effects, and its necessity are still not fully understood, and though it is typically considered an important and necessary aspect of sleep, in some cases, deprivation of REM sleep can have transient positive effects.
Sleep quality
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Sleep quality can be measured in terms of the degree of difficulty a person has falling asleep and staying asleep, as well as the number of times a person typically wakes up in a single night. It can also be measured more subjectively in terms of how rested a person feels upon waking.
Having poor sleep quality disrupts the sleep cycle and the transitions between the various stages of sleep. In order to have good sleep quality, the need to sleep must be balanced against the circadian element of sleep. Ideally, the timing of sleep must be balanced such that the maximum concentration of the hormone melatonin and the minimum core body temperature occur after the middle of the sleep episode, and before awakening.
How much sleep do I need?
Sleep is far from perfectly understood, and the amount of sleep a person needs can vary largely based on certain metrics, such as age, as well as entirely individually. A person who sleeps an adequate amount should experience no daytime sleepiness or dysfunction.
Very generally, researchers have found that achieving 6-7 hours of sleep per night correlates with a number of positive health outcomes, but there are also many other factors that may affect these outcomes.
As a person ages, they tend to sleep less, with newborns sleeping for significantly longer hours than adults. This discrepancy decreases with age, and the sleep requirements become more similar to that of adults starting around the age of 5.
Below are the CDCs recommendations for number of hours a person should sleep based on age.
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| Age Group | Recommended Hours of Sleep Per Day |
| 0–3 months | 14–17 hours |
| 4–12 months | 12–16 hours per 24 hours (including naps) |
| 1–2 years | 11–14 hours per 24 hours (including naps) |
| 3–5 years | 10–13 hours per 24 hours (including naps) |
| 6–12 years | 9–12 hours per 24 hours |
| 13–18 years | 8–10 hours per 24 hours |
| 18–60 years | 7 or more hours per night |
| 61–64 years | 7–9 hours |
| 65 years and older | 7–8 hours |
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Tips and tricks to fall asleep and have a better night sleep
- Get comfortable
- In order to fall asleep fast, you need to help your body. When talking about sleep comfort we're actually referring to ambient temperature (between 60.8 and 68 degrees Fahrenheit or 16 - 20 degrees Celsius - anything outside that leads do sleep discomfort), body position (use the most comfortable position that you know works for you - avoid tall pillows as they may strain your neck ), and personal clothing (cotton pajamas, or nothing at all)
- Adjust the lights to promote sleep creep
- Optimally you'd sleep in total darkness, however since that is not always the case, try to turn away from any light sources (at least until you fall asleep), employ the usage of a sleep mask, and place night lights in the hallway if light is an element that brings you peace before falling asleep.
- Turn down the ambient noise for little to no interference
- It's best to use earplugs - period. Try replacing intermittent noises with a constant 'silent' one (like a fan); create a low-volume smooth music playlist and listen to it as the 'silent' noise; listen to natural ambient low frequency noises like raindrops, running water, waterfalls, wind.
- Read a book by a soft light or watch a documentary
- Focus your mind on only this one thing.
- Breathing technique
- 6 breaths per minute in the following order: breath deep x 4, hold breath x 2, release deep breath pushing it all the way. Then repeat until you go to sleep.
- Play a casual semi-boring game to speed up the sleep process
- Solitaire, crossword puzzle or sudoku - nothing to engaging should do.
- Sleep with a pillow or folded blanket between your legs
- It helps the body reduce stress/pain and helps with the body's natural layout position, hence enhancing comfort and leading to a better sleep.
- Mediate
- Drink some 'calming effect' herbal teas
- Watch what you eat at night
- Avoid anything with high sugar content; eat bananas, avocado, peanuts, almonds, figs, and milk-based drinks, peanuts with skins, whole almonds (for more fiber), walnuts, pecans, sunflower and pumpkin seeds, pistachios, red peanuts with skins;
- Avoid large portions of food before bedtime
- 3 hours before bedtime should accommodate a tranquil sleep.
- Don't go to sleep feeling hungry
- Reduce nicotine, sugar, caffeine and alcohol
- Consume some tea before going to sleep
- Chamomile and green tea promote sleep
- Use supplements
- Melatonin pills, chlorpheniramine, valerian (highly relaxant herb), calcium + magnesium and D3 vitamins (B-vitamins, Omega3)
- No exercise in the 3 hours leading to you going to bed
- Avoid naps during the daytime
- Warm bath
- Warm bath before bath-time goes a long way, although it's not always possible.
- Sleeping routine
- Try to establish a sleeping routine and stick to it in order to help your body adjust and react to it.
- Use aromatherapy
- Use aromatherapy in conjunction with the bath: lemon balm oil, chamomile oil, lavender oil, and marjoram
- Remove all electronic devices from your bedroom
- Always keep you bed made and the sheets fresh