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Hello! I see you’re interested in using the Sleep Calculator.
The Sleep Calculator is designed to help you find the best times to go to bed or wake up by aligning your rest with natural 90-minute sleep cycles. This way, you wake up between cycles, not during a deep stage, which should leave you feeling refreshed.
How to Use the Calculator
Based on the image and text, the calculator needs one key piece of information from you:
- Wake-Up Time: The time you need to wake up (e.g., 7:00 AM).
- Sleep Cycle Length: This is pre-filled as 90 minutes, which is the average human sleep cycle.
Once you enter your Wake-Up Time, the calculator would use this formula to suggest ideal bedtimes:
Ideal Bedtime=Desired Wake Time−(90 minutes×Number of Sleep Cycles)
Example Calculation
If you want to wake up at 7:00 AM and aim for 5 full sleep cycles:
- 7:00 AM – (90 minutes × 5 cycles)
- 7:00 AM – 450 minutes (7.5 hours)
- Ideal Bedtime: 11:30 PM
The text suggests aiming for 5–6 cycles per night (which is 7.5 to 9 hours of sleep).
Key Sleep Tips from the Text
- Recommended Sleep Duration for Adults (18–64 years): 7–9 hours.
- Tip for Grogginess: If you wake up tired, try adding an extra half-cycle (about 90 minutes) to your plan.
- Sleep Hygiene: Keep a consistent bedtime/wake time, avoid caffeine after 2 PM, and dim lights before bed.