What time should I go to bed if I wake up at 4?

Bedtimes are based on: your wake-up time. ... Sleep calculator. Wake-up time Bedtime: 7.5 hours of sleep (5 cycles) Bedtime: 9 hours of sleep (6 cycles) 4 a.m. 8:15 p.m. 6:45 p.m. 4:15 a.m. 8:30 p.m. 7 p.m. 4:30 a.m. 8:45 p.m. 7:15 p.m. 4:45 a.m. 9 p.m. 7:30 p.m. 17 more rows •

healthline.com - Sleep Calculator: How Much Sleep Do You Need? - Healthline

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How much sleep did you get last night? What about the night before? How much sleep do you actually need? Keeping track of your sleep schedule might not always be your top priority, but getting enough sleep is critical to your health in many ways. You may not realize it, but the amount of sleep you get can affect everything from weight and metabolism to brain function and mood. For many people, wake-up time remains fairly constant from day to day. The time you go to sleep, however, might vary, depending on any number of things: your social life

your work schedule

family obligations

the newest show streaming on Netflix

the time you start to feel tired But since you know when you need to get up, knowing the specific amount of sleep you need to function at your best can help you determine what time to go to bed. Below, you’ll find out how to calculate the best time to go to bed based on your wake time and natural sleep cycles. We’ll also offer more insight on how sleep cycles work and why sleep, or lack thereof, can affect your health. How much sleep do you need? How much sleep you need changes throughout your lifetime. An infant may need up to 17 hours of sleep each day, while an older adult may get by on just 7 hours of sleep a night. Sleep guidelines can offer a place to start determining your sleep needs by providing research-backed recommendations for the ideal amount of sleep for optimal health. The American Academy of Pediatrics and the Centers for Disease Control and Prevention (CDC) offer these general guidelines for different age groups: Sleep guidelines by age Birth to 3 months: 14 to 17 hours

14 to 17 hours 4 to 11 months: 12 to 16 hours

12 to 16 hours 1 to 2 years: 11 to 14 hours

11 to 14 hours 3 to 5 years: 10 to 13 hours

10 to 13 hours 6 to 12 years: 9 to 12 hours

9 to 12 hours 13 to 18 years: 8 to 10 hours

8 to 10 hours 18 to 64 years: 7 to 9 hours

7 to 9 hours 65 years and older: 7 to 8 hours Keep in mind, though, that sleep needs can still vary, even within the same age group. You might need at least 9 hours of sleep a night to feel well rested, while your partner may wake up naturally after 7 hours, feeling perfectly refreshed and ready for the day. The thing to keep in mind is how you feel when you get various amounts of sleep. Here are a few questions to consider when evaluating your sleep needs: Do I feel rested after 7 hours of sleep, or do I need at least 8 or 9?

Do I experience any daytime drowsiness?

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Do I rely on caffeine to keep me going throughout the day?

Has my sleeping partner noticed me tossing and turning, or having any sleep issues during the night?

Sleep calculator Bedtimes are based on: your wake-up time

completing five or six 90-minute sleep cycles

allowing 15 minutes to fall asleep Wake-up time Bedtime:

7.5 hours of sleep

(5 cycles) Bedtime:

9 hours of sleep

(6 cycles) 4 a.m. 8:15 p.m. 6:45 p.m. 4:15 a.m. 8:30 p.m. 7 p.m. 4:30 a.m. 8:45 p.m. 7:15 p.m. 4:45 a.m. 9 p.m. 7:30 p.m. 5 a.m. 9:15 p.m. 7:45 p.m. 5:15 a.m. 9:30 p.m. 8 p.m. 5:30 a.m. 9:45 p.m. 8:15 p.m. 5:45 a.m. 10 p.m. 8:30 p.m. 6 a.m. 10:15 p.m. 8:45 p.m. 6:15 a.m. 10:30 p.m. 9 p.m. 6:30 a.m. 10:45 p.m. 9:15 p.m. 6:45 a.m. 11 p.m. 9:30 p.m. 7 a.m. 11:15 p.m. 9:45 p.m. 7:15 a.m. 11:30 p.m. 10 p.m. 7:30 a.m. 11:45 p.m. 10:15 p.m. 7:45 a.m. 12 p.m. 10:30 p.m. 8 a.m. 12:15 a.m. 10:45 p.m. 8:15 a.m. 12:30 a.m. 11 p.m. 8:30 a.m. 12:45 a.m. 11:15 p.m. 8:45 a.m. 1 a.m. 11:30 p.m. 9 a.m. 1:15 a.m. 11:45 p.m. What are the stages of sleep? When you fall asleep, your brain and body go through several cycles of sleep. Each cycle includes four distinct stages. The first three stages are part of non-rapid eye movement (NREM) sleep. The last stage is rapid eye movement (REM) sleep. The stages used to be classified as stages 1, 2, 3, 4, and REM. Now, experts generally classify them as: N1 (formerly stage 1). This first stage of sleep marks the period between being awake and falling asleep. This first stage of sleep marks the period between being awake and falling asleep. N2 (formerly stage 2). The onset of sleep begins at this stage, as you become unaware of your surroundings. Your body temperature drops slightly, and your breathing and heart rate become regular. The onset of sleep begins at this stage, as you become unaware of your surroundings. Your body temperature drops slightly, and your breathing and heart rate become regular. N3 (formerly stages 3 and 4). During this deepest and most restorative sleep stage, breathing slows, blood pressure drops, muscles relax, hormones are released, healing occurs, and your body becomes re-energized. During this deepest and most restorative sleep stage, breathing slows, blood pressure drops, muscles relax, hormones are released, healing occurs, and your body becomes re-energized. REM. This final stage takes up about 25 percent of your sleep cycle. During REM sleep, your brain is most active, dreams occur, and your eyes move back and forth rapidly under your eyelids. REM sleep helps boost your mental and physical performance when you wake up. It takes, on average, about 90 minutes to go through each cycle. Completing five cycles a night means you’d get 7.5 hours of sleep, while six full cycles translates to about 9 hours of sleep. Ideally, you want to wake up at the end of a sleep cycle instead of in the middle of it — that’s because you’ll typically feel more refreshed and energized if you wake up at the end of a cycle. Frequently asked questions about sleep You’ll find answers to some common questions about sleep below. Does your need for sleep change with age? Yes, your need for sleep does change with age, though it typically stabilizes around the age of 20. As you get older, you need less sleep, as a general rule. Various environmental, behavioral, and medical factors can influence how much sleep you need, though, and those may change throughout your life. For instance: A young adult may want to do more — and stay up later — than they could as a teenager.

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An adult in their 40s has a higher chance of chronic health conditions that might affect their sleep needs. Changing lifestyles in older age, including an irregular schedule, may lead to more time spent in bed. Why am I still tired after sleeping for 8 hours? There are a few possible reasons you might wake up tired, even after sleeping for 8 hours. A good place to start exploring these reasons? Consider your sleep habits and sleep hygiene practices. When it comes to sleep, quality matters just as much as quantity. Things that could detract from the quality of your sleep include: your sleep environment (Is it noisy? Too hot or cold? Too bright?) who you share your bed with (A partner who snores or fidgets? A restless pet?)

sleep disorders like insomnia or sleep apnea

chronic pain

an underlying medical or mental health condition Is it healthy to sleep during the day? Pulling all-nighters, or working the graveyard shift and then sleeping in the day, may contribute to some negative health effects, including increased risk for cardiovascular disease and type 2 diabetes. Research suggests that being a night owl could also affect your eating habits and lead to erratic eating patterns, including: skipping breakfast and overeating later in the day consuming more sugar, caffeine, alcohol, and fast food What’s more, getting quality sleep during the day can be a challenge, with all the distractions and noise of life happening around you. When you don’t have any option beyond working at night and sleeping during the day, these tips can help you get better rest.

healthline.com - Sleep Calculator: How Much Sleep Do You Need? - Healthline

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