It’s not the number of hours we sleep overnight, but the time we go to sleep that determines the quality of sleep we get.
Here’s how to calculate what time you need to be asleep by
A ‘sleep calculator’ was created to determine optimal bed-times. It works on the basis that if you wake up at the wrong time during a sleep cycle, you’ll find yourself more tired - even if you slept more.
It factors in the average of 14 minutes it takes people to fall asleep, and works on the principle that everyone sleeps for about five or six (90-minute) cycles.
The idea is to wake up in between cycles to feel refreshed in the morning, because waking up midway through a cycle makes you grumpy and groggy.
If you wake up at the wrong time during a sleep cycle, you’ll find yourself more tired even if you were asleep for longer.
So what time should I be asleep if I need to be up at 6am?
To get up at 6am, you're bedtime should be 8:46pm, 10:16pm or even 11:46pm - if you’re feeling like a real night owl and want to be filled with regret in the morning - 1:16am.
What if the alarm is set for 7am?
If you need to be awake at 7am then you need to go to bed at either 9:46pm or 11:16pm. If you’re having a late night, then 12.46am and 2.16am will also work.
I need to be up at 8am? The latest
Bedtime for an 8am wake up is 10:46pm, 12:16am, 1:46am or 3:16am.
Now you have the cheat-code to waking up refreshed in the mornings!