🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 181 (from laksa106)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa181.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://thesleepcharity.org.uk/information-support/adults/sleep-calculator/\')), getAhrefsUnparsedNoserviceFromURL(\'https://thesleepcharity.org.uk/information-support/adults/sleep-calculator/\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/thesleepcharity.org.uk\/information-support\/adults\/sleep-calculator\/","crawl_time":1775580060,"first_indexed_time":1608308420,"http_code":200,"src_unparsed":"uk,org,thesleepcharity!\/information-support\/adults\/sleep-calculator\/ s443","src_root_hash":"10391999050420612581","history_drop_reason":null,"meta_title":"Sleep Calculator - The Sleep Charity","meta_descriptions":["The sleep cycle calculator helps you understand your sleep routine. Ideally you wake up naturally at the end of a sleep cycle, and feel more refreshed."],"attrs_boilerpipe_text":"In an ideal world you would wake up naturally and at the end of a sleep cycle.\nUnfortunately with work, school runs or other commitments it’s not always possible to wake naturally and often an alarm. It can be hard to get out of  bed when the alarm goes off but rather than you feeling tired because of lack of sleep, it could be because you’ve woken mid sleep cycle.\nWhen you wake mid cycle, you are more likely to feel groggy and disorientated. The best way to make sure you wake at the end of a cycle is to work back from when you want to get up to get your ideal bedtime. Sleep cycles are around 90 minutes and we tend to go through around five a night.\nHow to work out the ideal bedtime\nMultiply 90 minutes (each cycle time) by five (the number of sleep cycles per night) to get 450 minutes or 7.5 hours of sleep. (Four sleep cycles would give just six hours of sleep, six sleep cycles would give 9 hours of sleep per night)\nIf you need to wake up by 7am then count back 7.5 hours to find that bedtime is around 11.30pm. Make sure you’re in bed before then so you’re relaxed ready for sleep and allow yourself 15 minutes to drop off.  You can use the sleep calculator to find the ideal bedtime for you.\nIt’s important to remember that the sleep calculator is just a guide to help you understand your sleep routine and to help you wake more refreshed. Always work on the knowledge on how you feel the next day after being asleep – if you wake feeling refreshed and ready to tackle, chances are you are sleeping just fine. If you wake feeling tired then it’s likely you need more sleep, or better-quality sleep.\nSleep Cycles\nWhen we first fall asleep we enter non-rapid eye movement sleep (NREM). This is divided into three stages, with each becoming progressively deeper. NREM1 and NREM2 are light phases of sleep, from which we can be easily roused. NREM3 becomes deeper, and if woken up, we can feel disorientated. Following on from this is rapid eye movement sleep (REM), the stage at which we dream.\nEach sleep cycle lasts around one and a half hours, and in order to feel fully rested and refreshed when we wake up, we must experience all four stages. A full night’s sleep will include five or six cycles, while a disturbed, restless night consists of fewer.\nIf you feel like four cycles is too little (six hours of sleep) but five cycles is too much (7.5 hours of sleep) then try to make sure you wake up in stage 1 or 2 of sleep which are lighter phases of sleep. These two stages will last no more than 30 minutes altogether.","attrs_markdown":"- [National Sleep Helpline: 03303 530 541](https:\/\/thesleepcharity.org.uk\/national-sleep-helpline\/)\n\n[![The Sleep Charity](https:\/\/thesleepcharity.org.uk\/wp-content\/uploads\/2020\/08\/The-Sleep-Charity-Logo.png)](https:\/\/thesleepcharity.org.uk\/)\n\n- [Home](https:\/\/thesleepcharity.org.uk\/)\n- [About](https:\/\/thesleepcharity.org.uk\/about-us\/)\n  - [What we do](https:\/\/thesleepcharity.org.uk\/about-us\/what-we-do\/)\n  - [Staff Team](https:\/\/thesleepcharity.org.uk\/about-us\/staff-team\/)\n  - [Trustees](https:\/\/thesleepcharity.org.uk\/about-us\/trustees\/)\n  - [The Sleep Council Advisory Board](https:\/\/thesleepcharity.org.uk\/about-us\/advisory-board\/)\n  - [Patrons and Ambassadors](https:\/\/thesleepcharity.org.uk\/about-us\/patrons-and-ambassadors\/)\n- [Information & Support](https:\/\/thesleepcharity.org.uk\/information-support\/)\n  - [Children](https:\/\/thesleepcharity.org.uk\/information-support\/children\/)\n  - [Adults](https:\/\/thesleepcharity.org.uk\/information-support\/adults\/)\n  - [Professionals](https:\/\/thesleepcharity.org.uk\/information-support\/professionals\/)\n  - [Podcast](https:\/\/thesleepcharity.org.uk\/information-support\/podcast\/)\n  - [Helpful Organisations](https:\/\/thesleepcharity.org.uk\/information-support\/helpful-organisations\/)\n  - [National Sleep Helpline](https:\/\/thesleepcharity.org.uk\/national-sleep-helpline\/)\n  - [Useful Resources](https:\/\/thesleepcharity.org.uk\/information-support\/useful-resources\/)\n- [Workplaces](https:\/\/thesleepcharity.org.uk\/workplaces\/)\n- [Our Courses](https:\/\/thesleepcharity.org.uk\/our-courses\/)\n- [Get Involved](https:\/\/thesleepcharity.org.uk\/get-involved\/)\n  - [Campaigning](https:\/\/thesleepcharity.org.uk\/get-involved\/campaigning\/)\n  - [Sleep Manifesto 2024](https:\/\/thesleepcharity.org.uk\/get-involved\/sleep-manifesto-2024\/)\n  - [The Sleep Charter](https:\/\/thesleepcharity.org.uk\/get-involved\/the-sleep-charter\/)\n  - [London Marathon 2026](https:\/\/thesleepcharity.org.uk\/?page_id=279434)\n  - [Corporate Partnerships](https:\/\/thesleepcharity.org.uk\/get-involved\/corporate-partnerships\/)\n  - [Donations & Fundraising](https:\/\/thesleepcharity.org.uk\/get-involved\/donations-fundraising\/)\n  - [Awareness Events](https:\/\/thesleepcharity.org.uk\/get-involved\/awareness-events\/)\n  - [Volunteering](https:\/\/thesleepcharity.org.uk\/get-involved\/volunteering\/)\n  - [Vacancies](https:\/\/thesleepcharity.org.uk\/get-involved\/vacancies\/)\n- [News](https:\/\/thesleepcharity.org.uk\/news\/)\n- [Contact](https:\/\/thesleepcharity.org.uk\/contact\/)\n\nSelect Page\n\n- [Home](https:\/\/thesleepcharity.org.uk\/)\n- [About](https:\/\/thesleepcharity.org.uk\/about-us\/)\n  - [What we do](https:\/\/thesleepcharity.org.uk\/about-us\/what-we-do\/)\n  - [Staff Team](https:\/\/thesleepcharity.org.uk\/about-us\/staff-team\/)\n  - [Trustees](https:\/\/thesleepcharity.org.uk\/about-us\/trustees\/)\n  - [The Sleep Council Advisory Board](https:\/\/thesleepcharity.org.uk\/about-us\/advisory-board\/)\n  - [Patrons and Ambassadors](https:\/\/thesleepcharity.org.uk\/about-us\/patrons-and-ambassadors\/)\n- [Information & Support](https:\/\/thesleepcharity.org.uk\/information-support\/)\n  - [Children](https:\/\/thesleepcharity.org.uk\/information-support\/children\/)\n  - [Adults](https:\/\/thesleepcharity.org.uk\/information-support\/adults\/)\n  - [Professionals](https:\/\/thesleepcharity.org.uk\/information-support\/professionals\/)\n  - [Podcast](https:\/\/thesleepcharity.org.uk\/information-support\/podcast\/)\n  - [Helpful Organisations](https:\/\/thesleepcharity.org.uk\/information-support\/helpful-organisations\/)\n  - [National Sleep Helpline](https:\/\/thesleepcharity.org.uk\/national-sleep-helpline\/)\n  - [Useful Resources](https:\/\/thesleepcharity.org.uk\/information-support\/useful-resources\/)\n- [Workplaces](https:\/\/thesleepcharity.org.uk\/workplaces\/)\n- [Our Courses](https:\/\/thesleepcharity.org.uk\/our-courses\/)\n- [Get Involved](https:\/\/thesleepcharity.org.uk\/get-involved\/)\n  - [Campaigning](https:\/\/thesleepcharity.org.uk\/get-involved\/campaigning\/)\n  - [Sleep Manifesto 2024](https:\/\/thesleepcharity.org.uk\/get-involved\/sleep-manifesto-2024\/)\n  - [The Sleep Charter](https:\/\/thesleepcharity.org.uk\/get-involved\/the-sleep-charter\/)\n  - [London Marathon 2026](https:\/\/thesleepcharity.org.uk\/?page_id=279434)\n  - [Corporate Partnerships](https:\/\/thesleepcharity.org.uk\/get-involved\/corporate-partnerships\/)\n  - [Donations & Fundraising](https:\/\/thesleepcharity.org.uk\/get-involved\/donations-fundraising\/)\n  - [Awareness Events](https:\/\/thesleepcharity.org.uk\/get-involved\/awareness-events\/)\n  - [Volunteering](https:\/\/thesleepcharity.org.uk\/get-involved\/volunteering\/)\n  - [Vacancies](https:\/\/thesleepcharity.org.uk\/get-involved\/vacancies\/)\n- [News](https:\/\/thesleepcharity.org.uk\/news\/)\n- [Contact](https:\/\/thesleepcharity.org.uk\/contact\/)\n- [National Sleep Helpline: 03303 530 541](https:\/\/thesleepcharity.org.uk\/national-sleep-helpline\/)\n\n# Sleep Calculator\n##### Last updated: **December 2020**\n\nIn an ideal world you would wake up naturally and at the end of a sleep cycle.\n\nUnfortunately with work, school runs or other commitments it’s not always possible to wake naturally and often an alarm. It can be hard to get out of bed when the alarm goes off but rather than you feeling tired because of lack of sleep, it could be because you’ve woken mid sleep cycle.\n\nWhen you wake mid cycle, you are more likely to feel groggy and disorientated. The best way to make sure you wake at the end of a cycle is to work back from when you want to get up to get your ideal bedtime. Sleep cycles are around 90 minutes and we tend to go through around five a night.\n\n## How to work out the ideal bedtime\nMultiply 90 minutes (each cycle time) by five (the number of sleep cycles per night) to get 450 minutes or 7.5 hours of sleep. (Four sleep cycles would give just six hours of sleep, six sleep cycles would give 9 hours of sleep per night)\n\nIf you need to wake up by 7am then count back 7.5 hours to find that bedtime is around 11.30pm. Make sure you’re in bed before then so you’re relaxed ready for sleep and allow yourself 15 minutes to drop off. You can use the sleep calculator to find the ideal bedtime for you.\n\nIt’s important to remember that the sleep calculator is just a guide to help you understand your sleep routine and to help you wake more refreshed. Always work on the knowledge on how you feel the next day after being asleep – if you wake feeling refreshed and ready to tackle, chances are you are sleeping just fine. If you wake feeling tired then it’s likely you need more sleep, or better-quality sleep.\n\n## Sleep Cycles\nWhen we first fall asleep we enter non-rapid eye movement sleep (NREM). This is divided into three stages, with each becoming progressively deeper. NREM1 and NREM2 are light phases of sleep, from which we can be easily roused. NREM3 becomes deeper, and if woken up, we can feel disorientated. Following on from this is rapid eye movement sleep (REM), the stage at which we dream.\n\nEach sleep cycle lasts around one and a half hours, and in order to feel fully rested and refreshed when we wake up, we must experience all four stages. A full night’s sleep will include five or six cycles, while a disturbed, restless night consists of fewer.\n\nIf you feel like four cycles is too little (six hours of sleep) but five cycles is too much (7.5 hours of sleep) then try to make sure you wake up in stage 1 or 2 of sleep which are lighter phases of sleep. These two stages will last no more than 30 minutes altogether.\n\n![](https:\/\/thesleepcharity.org.uk\/wp-content\/uploads\/sleep-calculator.png)\n\n[![Omni Calculator](https:\/\/cdn.omnicalculator.com\/embed\/omni-calculator.svg)](https:\/\/www.omnicalculator.com\/health\/sleep)\n\n[Sleep Calculator](https:\/\/www.omnicalculator.com\/health\/sleep) powered by Omni Calculator\n\n![](https:\/\/thesleepcharity.org.uk\/wp-content\/uploads\/nsh.svg)\n\nWho do I talk to if I can’t sleep? The National Sleep Helpline can help with your sleep problems.\n\n[Find out more](https:\/\/thesleepcharity.org.uk\/national-sleep-helpline\/)\n\n## Stay in touch\nSign up to our mailing list to keep in touch with our latest news, events and developments as well as regular sleep advice and how you can get involved with us on our awareness campaigns. We will never share your data with anyone else.\n\n[Sign up\\!](https:\/\/mailchi.mp\/thesleepcharity\/sleep-charity-sign-up)\n\n![](https:\/\/thesleepcharity.org.uk\/wp-content\/uploads\/fundraising-regulator.png)\n\n![](https:\/\/thesleepcharity.org.uk\/wp-content\/uploads\/cyber-essentials.jpg)\n\n[Donate](https:\/\/thesleepcharity.org.uk\/donate-now\/)\n\n- [Follow](https:\/\/www.facebook.com\/TheSleepCharity\/ \"Follow on Facebook\")\n- [Follow](https:\/\/www.instagram.com\/thesleepcharity\/ \"Follow on Instagram\")\n- [Follow](https:\/\/uk.linkedin.com\/company\/the-sleep-charity \"Follow on LinkedIn\")\n- [Follow](https:\/\/www.youtube.com\/channel\/UCL5zClVUO29aQOwhlGAXgGg \"Follow on Youtube\")\n\n[Terms & Conditions](https:\/\/thesleepcharity.org.uk\/terms-conditions\/) \\| [Privacy Policy](https:\/\/thesleepcharity.org.uk\/privacy-policy\/) \\| [Safeguarding Policy](https:\/\/thesleepcharity.org.uk\/wp-content\/uploads\/Safeguarding-Policy-Statement-Final.pdf)\n\n[01302 751 416](<tel:01302 751 416>) \\| [info@thesleepcharity.org.uk](mailto:info@thesleepcharity.org.uk)\n\nThe Sleep Charity a charitable incorporated organisation registered with the Charity Commission under registration number 1150585\n\nCopyright 2020 © The Sleep Charity\n\nWebsite design by [PIP Creative](https:\/\/pip-creative.com\/) \\| Developed by [Flair Digital](https:\/\/flairdigital.co.uk\/)\n\nWe have placed cookies on your device to help make this website better. [Read More](https:\/\/thesleepcharity.org.uk\/privacy-policy\/)[ACCEPT]()\n\nManage consent\n\nClose\n\n#### Privacy Overview\nThis website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the ...\n\n[Necessary]()\n\nNecessary\n\nAlways Enabled\n\nNecessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.\n\n[Non-necessary]()\n\nNon-necessary\n\nAny cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.\n\n[SAVE & ACCEPT]()\n\n╳\n\n![]()","attrs_readable_markdown":"In an ideal world you would wake up naturally and at the end of a sleep cycle.\n\nUnfortunately with work, school runs or other commitments it’s not always possible to wake naturally and often an alarm. It can be hard to get out of bed when the alarm goes off but rather than you feeling tired because of lack of sleep, it could be because you’ve woken mid sleep cycle.\n\nWhen you wake mid cycle, you are more likely to feel groggy and disorientated. The best way to make sure you wake at the end of a cycle is to work back from when you want to get up to get your ideal bedtime. Sleep cycles are around 90 minutes and we tend to go through around five a night.\n\n## How to work out the ideal bedtime\nMultiply 90 minutes (each cycle time) by five (the number of sleep cycles per night) to get 450 minutes or 7.5 hours of sleep. (Four sleep cycles would give just six hours of sleep, six sleep cycles would give 9 hours of sleep per night)\n\nIf you need to wake up by 7am then count back 7.5 hours to find that bedtime is around 11.30pm. Make sure you’re in bed before then so you’re relaxed ready for sleep and allow yourself 15 minutes to drop off. You can use the sleep calculator to find the ideal bedtime for you.\n\nIt’s important to remember that the sleep calculator is just a guide to help you understand your sleep routine and to help you wake more refreshed. Always work on the knowledge on how you feel the next day after being asleep – if you wake feeling refreshed and ready to tackle, chances are you are sleeping just fine. If you wake feeling tired then it’s likely you need more sleep, or better-quality sleep.\n\n## Sleep Cycles\nWhen we first fall asleep we enter non-rapid eye movement sleep (NREM). This is divided into three stages, with each becoming progressively deeper. NREM1 and NREM2 are light phases of sleep, from which we can be easily roused. NREM3 becomes deeper, and if woken up, we can feel disorientated. Following on from this is rapid eye movement sleep (REM), the stage at which we dream.\n\nEach sleep cycle lasts around one and a half hours, and in order to feel fully rested and refreshed when we wake up, we must experience all four stages. A full night’s sleep will include five or six cycles, while a disturbed, restless night consists of fewer.\n\nIf you feel like four cycles is too little (six hours of sleep) but five cycles is too much (7.5 hours of sleep) then try to make sure you wake up in stage 1 or 2 of sleep which are lighter phases of sleep. These two stages will last no more than 30 minutes altogether.","meta_canonical":null}

3. Robots.txt Check

Query:

Response:

4. Spam/Ban Check

Query:

Response:

5. Seen Status Check

ℹ️ Skipped - page is already crawled

📄

INDEXABLE

✅

CRAWLED

1 day ago

🤖

ROBOTS SERVER UNREACHABLE

Failed to connect to robots server: Operation timed out after 2002 milliseconds with 0 bytes received

Page Info Filters

Filter	Status	Condition	Details
HTTP status	PASS	`download_http_code = 200`	HTTP 200
Age cutoff	PASS	`download_stamp > now() - 6 MONTH`	0 months ago
History drop	PASS	`isNull(history_drop_reason)`	No drop reason
Spam/ban	PASS	`fh_dont_index != 1 AND ml_spam_score = 0`	ml_spam_score=0
Canonical	PASS	`meta_canonical IS NULL OR = '' OR = src_unparsed`	Not set

Page Details

Property	Value
URL	https://thesleepcharity.org.uk/information-support/adults/sleep-calculator/
Last Crawled	2026-04-07 16:41:00 (1 day ago)
First Indexed	2020-12-18 16:20:20 (5 years ago)
HTTP Status Code	200
Meta Title	Sleep Calculator - The Sleep Charity
Meta Description	The sleep cycle calculator helps you understand your sleep routine. Ideally you wake up naturally at the end of a sleep cycle, and feel more refreshed.
Meta Canonical	null
Boilerpipe Text	In an ideal world you would wake up naturally and at the end of a sleep cycle. Unfortunately with work, school runs or other commitments it’s not always possible to wake naturally and often an alarm. It can be hard to get out of bed when the alarm goes off but rather than you feeling tired because of lack of sleep, it could be because you’ve woken mid sleep cycle. When you wake mid cycle, you are more likely to feel groggy and disorientated. The best way to make sure you wake at the end of a cycle is to work back from when you want to get up to get your ideal bedtime. Sleep cycles are around 90 minutes and we tend to go through around five a night. How to work out the ideal bedtime Multiply 90 minutes (each cycle time) by five (the number of sleep cycles per night) to get 450 minutes or 7.5 hours of sleep. (Four sleep cycles would give just six hours of sleep, six sleep cycles would give 9 hours of sleep per night) If you need to wake up by 7am then count back 7.5 hours to find that bedtime is around 11.30pm. Make sure you’re in bed before then so you’re relaxed ready for sleep and allow yourself 15 minutes to drop off. You can use the sleep calculator to find the ideal bedtime for you. It’s important to remember that the sleep calculator is just a guide to help you understand your sleep routine and to help you wake more refreshed. Always work on the knowledge on how you feel the next day after being asleep – if you wake feeling refreshed and ready to tackle, chances are you are sleeping just fine. If you wake feeling tired then it’s likely you need more sleep, or better-quality sleep. Sleep Cycles When we first fall asleep we enter non-rapid eye movement sleep (NREM). This is divided into three stages, with each becoming progressively deeper. NREM1 and NREM2 are light phases of sleep, from which we can be easily roused. NREM3 becomes deeper, and if woken up, we can feel disorientated. Following on from this is rapid eye movement sleep (REM), the stage at which we dream. Each sleep cycle lasts around one and a half hours, and in order to feel fully rested and refreshed when we wake up, we must experience all four stages. A full night’s sleep will include five or six cycles, while a disturbed, restless night consists of fewer. If you feel like four cycles is too little (six hours of sleep) but five cycles is too much (7.5 hours of sleep) then try to make sure you wake up in stage 1 or 2 of sleep which are lighter phases of sleep. These two stages will last no more than 30 minutes altogether.
Markdown	- [National Sleep Helpline: 03303 530 541](https://thesleepcharity.org.uk/national-sleep-helpline/) [![The Sleep Charity](https://thesleepcharity.org.uk/wp-content/uploads/2020/08/The-Sleep-Charity-Logo.png)](https://thesleepcharity.org.uk/) - [Home](https://thesleepcharity.org.uk/) - [About](https://thesleepcharity.org.uk/about-us/) - [What we do](https://thesleepcharity.org.uk/about-us/what-we-do/) - [Staff Team](https://thesleepcharity.org.uk/about-us/staff-team/) - [Trustees](https://thesleepcharity.org.uk/about-us/trustees/) - [The Sleep Council Advisory Board](https://thesleepcharity.org.uk/about-us/advisory-board/) - [Patrons and Ambassadors](https://thesleepcharity.org.uk/about-us/patrons-and-ambassadors/) - [Information & Support](https://thesleepcharity.org.uk/information-support/) - [Children](https://thesleepcharity.org.uk/information-support/children/) - [Adults](https://thesleepcharity.org.uk/information-support/adults/) - [Professionals](https://thesleepcharity.org.uk/information-support/professionals/) - [Podcast](https://thesleepcharity.org.uk/information-support/podcast/) - [Helpful Organisations](https://thesleepcharity.org.uk/information-support/helpful-organisations/) - [National Sleep Helpline](https://thesleepcharity.org.uk/national-sleep-helpline/) - [Useful Resources](https://thesleepcharity.org.uk/information-support/useful-resources/) - [Workplaces](https://thesleepcharity.org.uk/workplaces/) - [Our Courses](https://thesleepcharity.org.uk/our-courses/) - [Get Involved](https://thesleepcharity.org.uk/get-involved/) - [Campaigning](https://thesleepcharity.org.uk/get-involved/campaigning/) - [Sleep Manifesto 2024](https://thesleepcharity.org.uk/get-involved/sleep-manifesto-2024/) - [The Sleep Charter](https://thesleepcharity.org.uk/get-involved/the-sleep-charter/) - [London Marathon 2026](https://thesleepcharity.org.uk/?page_id=279434) - [Corporate Partnerships](https://thesleepcharity.org.uk/get-involved/corporate-partnerships/) - [Donations & Fundraising](https://thesleepcharity.org.uk/get-involved/donations-fundraising/) - [Awareness Events](https://thesleepcharity.org.uk/get-involved/awareness-events/) - [Volunteering](https://thesleepcharity.org.uk/get-involved/volunteering/) - [Vacancies](https://thesleepcharity.org.uk/get-involved/vacancies/) - [News](https://thesleepcharity.org.uk/news/) - [Contact](https://thesleepcharity.org.uk/contact/) Select Page - [Home](https://thesleepcharity.org.uk/) - [About](https://thesleepcharity.org.uk/about-us/) - [What we do](https://thesleepcharity.org.uk/about-us/what-we-do/) - [Staff Team](https://thesleepcharity.org.uk/about-us/staff-team/) - [Trustees](https://thesleepcharity.org.uk/about-us/trustees/) - [The Sleep Council Advisory Board](https://thesleepcharity.org.uk/about-us/advisory-board/) - [Patrons and Ambassadors](https://thesleepcharity.org.uk/about-us/patrons-and-ambassadors/) - [Information & Support](https://thesleepcharity.org.uk/information-support/) - [Children](https://thesleepcharity.org.uk/information-support/children/) - [Adults](https://thesleepcharity.org.uk/information-support/adults/) - [Professionals](https://thesleepcharity.org.uk/information-support/professionals/) - [Podcast](https://thesleepcharity.org.uk/information-support/podcast/) - [Helpful Organisations](https://thesleepcharity.org.uk/information-support/helpful-organisations/) - [National Sleep Helpline](https://thesleepcharity.org.uk/national-sleep-helpline/) - [Useful Resources](https://thesleepcharity.org.uk/information-support/useful-resources/) - [Workplaces](https://thesleepcharity.org.uk/workplaces/) - [Our Courses](https://thesleepcharity.org.uk/our-courses/) - [Get Involved](https://thesleepcharity.org.uk/get-involved/) - [Campaigning](https://thesleepcharity.org.uk/get-involved/campaigning/) - [Sleep Manifesto 2024](https://thesleepcharity.org.uk/get-involved/sleep-manifesto-2024/) - [The Sleep Charter](https://thesleepcharity.org.uk/get-involved/the-sleep-charter/) - [London Marathon 2026](https://thesleepcharity.org.uk/?page_id=279434) - [Corporate Partnerships](https://thesleepcharity.org.uk/get-involved/corporate-partnerships/) - [Donations & Fundraising](https://thesleepcharity.org.uk/get-involved/donations-fundraising/) - [Awareness Events](https://thesleepcharity.org.uk/get-involved/awareness-events/) - [Volunteering](https://thesleepcharity.org.uk/get-involved/volunteering/) - [Vacancies](https://thesleepcharity.org.uk/get-involved/vacancies/) - [News](https://thesleepcharity.org.uk/news/) - [Contact](https://thesleepcharity.org.uk/contact/) - [National Sleep Helpline: 03303 530 541](https://thesleepcharity.org.uk/national-sleep-helpline/) # Sleep Calculator ##### Last updated: December 2020 In an ideal world you would wake up naturally and at the end of a sleep cycle. Unfortunately with work, school runs or other commitments it’s not always possible to wake naturally and often an alarm. It can be hard to get out of bed when the alarm goes off but rather than you feeling tired because of lack of sleep, it could be because you’ve woken mid sleep cycle. When you wake mid cycle, you are more likely to feel groggy and disorientated. The best way to make sure you wake at the end of a cycle is to work back from when you want to get up to get your ideal bedtime. Sleep cycles are around 90 minutes and we tend to go through around five a night. ## How to work out the ideal bedtime Multiply 90 minutes (each cycle time) by five (the number of sleep cycles per night) to get 450 minutes or 7.5 hours of sleep. (Four sleep cycles would give just six hours of sleep, six sleep cycles would give 9 hours of sleep per night) If you need to wake up by 7am then count back 7.5 hours to find that bedtime is around 11.30pm. Make sure you’re in bed before then so you’re relaxed ready for sleep and allow yourself 15 minutes to drop off. You can use the sleep calculator to find the ideal bedtime for you. It’s important to remember that the sleep calculator is just a guide to help you understand your sleep routine and to help you wake more refreshed. Always work on the knowledge on how you feel the next day after being asleep – if you wake feeling refreshed and ready to tackle, chances are you are sleeping just fine. If you wake feeling tired then it’s likely you need more sleep, or better-quality sleep. ## Sleep Cycles When we first fall asleep we enter non-rapid eye movement sleep (NREM). This is divided into three stages, with each becoming progressively deeper. NREM1 and NREM2 are light phases of sleep, from which we can be easily roused. NREM3 becomes deeper, and if woken up, we can feel disorientated. Following on from this is rapid eye movement sleep (REM), the stage at which we dream. Each sleep cycle lasts around one and a half hours, and in order to feel fully rested and refreshed when we wake up, we must experience all four stages. A full night’s sleep will include five or six cycles, while a disturbed, restless night consists of fewer. If you feel like four cycles is too little (six hours of sleep) but five cycles is too much (7.5 hours of sleep) then try to make sure you wake up in stage 1 or 2 of sleep which are lighter phases of sleep. These two stages will last no more than 30 minutes altogether. ![](https://thesleepcharity.org.uk/wp-content/uploads/sleep-calculator.png) [![Omni Calculator](https://cdn.omnicalculator.com/embed/omni-calculator.svg)](https://www.omnicalculator.com/health/sleep) [Sleep Calculator](https://www.omnicalculator.com/health/sleep) powered by Omni Calculator ![](https://thesleepcharity.org.uk/wp-content/uploads/nsh.svg) Who do I talk to if I can’t sleep? The National Sleep Helpline can help with your sleep problems. [Find out more](https://thesleepcharity.org.uk/national-sleep-helpline/) ## Stay in touch Sign up to our mailing list to keep in touch with our latest news, events and developments as well as regular sleep advice and how you can get involved with us on our awareness campaigns. We will never share your data with anyone else. [Sign up\!](https://mailchi.mp/thesleepcharity/sleep-charity-sign-up) ![](https://thesleepcharity.org.uk/wp-content/uploads/fundraising-regulator.png) ![](https://thesleepcharity.org.uk/wp-content/uploads/cyber-essentials.jpg) [Donate](https://thesleepcharity.org.uk/donate-now/) - [Follow](https://www.facebook.com/TheSleepCharity/ "Follow on Facebook") - [Follow](https://www.instagram.com/thesleepcharity/ "Follow on Instagram") - [Follow](https://uk.linkedin.com/company/the-sleep-charity "Follow on LinkedIn") - [Follow](https://www.youtube.com/channel/UCL5zClVUO29aQOwhlGAXgGg "Follow on Youtube") [Terms & Conditions](https://thesleepcharity.org.uk/terms-conditions/) \\| [Privacy Policy](https://thesleepcharity.org.uk/privacy-policy/) \\| [Safeguarding Policy](https://thesleepcharity.org.uk/wp-content/uploads/Safeguarding-Policy-Statement-Final.pdf) [01302 751 416](<tel:01302 751 416>) \\| [info@thesleepcharity.org.uk](mailto:info@thesleepcharity.org.uk) The Sleep Charity a charitable incorporated organisation registered with the Charity Commission under registration number 1150585 Copyright 2020 © The Sleep Charity Website design by [PIP Creative](https://pip-creative.com/) \\| Developed by [Flair Digital](https://flairdigital.co.uk/) We have placed cookies on your device to help make this website better. [Read More](https://thesleepcharity.org.uk/privacy-policy/)[ACCEPT]() Manage consent Close #### Privacy Overview This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the ... [Necessary]() Necessary Always Enabled Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information. [Non-necessary]() Non-necessary Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website. [SAVE & ACCEPT]() ╳ ![]()
Readable Markdown	In an ideal world you would wake up naturally and at the end of a sleep cycle. Unfortunately with work, school runs or other commitments it’s not always possible to wake naturally and often an alarm. It can be hard to get out of bed when the alarm goes off but rather than you feeling tired because of lack of sleep, it could be because you’ve woken mid sleep cycle. When you wake mid cycle, you are more likely to feel groggy and disorientated. The best way to make sure you wake at the end of a cycle is to work back from when you want to get up to get your ideal bedtime. Sleep cycles are around 90 minutes and we tend to go through around five a night. ## How to work out the ideal bedtime Multiply 90 minutes (each cycle time) by five (the number of sleep cycles per night) to get 450 minutes or 7.5 hours of sleep. (Four sleep cycles would give just six hours of sleep, six sleep cycles would give 9 hours of sleep per night) If you need to wake up by 7am then count back 7.5 hours to find that bedtime is around 11.30pm. Make sure you’re in bed before then so you’re relaxed ready for sleep and allow yourself 15 minutes to drop off. You can use the sleep calculator to find the ideal bedtime for you. It’s important to remember that the sleep calculator is just a guide to help you understand your sleep routine and to help you wake more refreshed. Always work on the knowledge on how you feel the next day after being asleep – if you wake feeling refreshed and ready to tackle, chances are you are sleeping just fine. If you wake feeling tired then it’s likely you need more sleep, or better-quality sleep. ## Sleep Cycles When we first fall asleep we enter non-rapid eye movement sleep (NREM). This is divided into three stages, with each becoming progressively deeper. NREM1 and NREM2 are light phases of sleep, from which we can be easily roused. NREM3 becomes deeper, and if woken up, we can feel disorientated. Following on from this is rapid eye movement sleep (REM), the stage at which we dream. Each sleep cycle lasts around one and a half hours, and in order to feel fully rested and refreshed when we wake up, we must experience all four stages. A full night’s sleep will include five or six cycles, while a disturbed, restless night consists of fewer. If you feel like four cycles is too little (six hours of sleep) but five cycles is too much (7.5 hours of sleep) then try to make sure you wake up in stage 1 or 2 of sleep which are lighter phases of sleep. These two stages will last no more than 30 minutes altogether.
Shard	181 (laksa)
Root Hash	10391999050420612581
Unparsed URL	uk,org,thesleepcharity!/information-support/adults/sleep-calculator/ s443