🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 98 (from laksa093)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa098.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://www.healthline.com/health/sleep/sleep-calculator\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.healthline.com/health/sleep/sleep-calculator\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.healthline.com\/health\/sleep\/sleep-calculator","crawl_time":1772333235,"first_indexed_time":1573660125,"http_code":200,"src_unparsed":"com,healthline!www,\/health\/sleep\/sleep-calculator s443","src_root_hash":"11478817528691466898","history_drop_reason":null,"meta_title":"Sleep Calculator: How Much Sleep Do You Need?","meta_descriptions":["Learn what time to go to bed and how much sleep you need for good health with our sleep calculator."],"attrs_boilerpipe_text":"Your sleep needs vary during your lifetime and by how many sleep cycles you need to feel rested.\nKeeping track of your sleep schedule might not always be your top priority, but\ngetting enough sleep\nis critical to your health.\nThe amount of sleep you get can affect everything from\nweight and metabolism\nto brain function and mood.\nFor many people, wake-up time remains fairly constant from day to day. The time you go to sleep, however, may vary. Knowing the specific amount of sleep you need to function at your best can help you determine what time to go to bed.\nBelow, you’ll learn 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 into how sleep cycles work and why sleep, or lack thereof, can affect your health.\nHow much\nsleep you need\nchanges throughout your lifetime. 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.\nSleep needs can still vary within the same age group.\nThe thing to keep in mind is how you feel when you get various amounts of sleep.\nHere are a few questions to consider when evaluating your sleep needs:\nDo I feel rested after 7 hours of sleep, or do I need at least 8 or 9?\nDo I experience any daytime drowsiness?\nDo I rely on\ncaffeine\nto keep me going throughout the day?\nHas my sleeping partner noticed me tossing and turning or having any sleep issues during the night?\nBedtimes are based on:\nyour wake-up time\ncompleting five or six 90-minute\nsleep cycles\nallowing 15 minutes to fall asleep\nHealth and mental health conditions can contribute to\nsleep deprivation\n. This can include:\ndepression\nanxiety\nobstructive sleep apnea\nchronic pain\nPoor quality sleep can also worsen these conditions and fuel a cycle of sleeplessness.\nThe occasional night of poor sleep generally won’t seriously impact your health. But,\nexperts have linked\nongoing sleep deprivation to serious health consequences, including a higher risk of chronic diseases and early death.\nSleep deprivation\ncan impact\nshort-term and long-term physical, emotional, and cognitive health.\nPhysical impacts\nA night of poor sleep can cause physical effects, including:\ndrowsiness\nheadache\ndark circles under the eyes\npale skin\nLong-term sleep deprivation can take a more severe toll on your health, leading to:\nreduced immunity\n, which can make it harder for your body to fight off infections\nhigh cortisol\n, which can contribute to high blood pressure and other health concerns\nincreased appetite\nand\ncravings\nfor sugar and carbs\nchanges in weight\nskin changes, including wrinkles, fine lines, and loss of skin elasticity\nchronic inflammation\nEmotional and mental health impacts\nNot getting enough sleep can affect your mood.\nNot getting enough sleep can lead to:\nfeeling cranky and irritable\nabrupt mood changes\ndifficulty managing emotions\ndifficulty\ncoping with stress\ndifficulty\nunderstanding and communicating\nwith others\nSleep deprivation\nhas also been linked\nto symptoms of some mental health conditions, including:\ndepression\nanxiety disorders\nattention deficit hyperactivity disorder (ADHD)\nCognitive impacts\nWhen you don’t get enough sleep, your brain can’t work as efficiently, and you may have trouble concentrating and remembering things.\nResearch\nsuggests sleep deprivation negatively affects functions of the brain’s\nfrontal lobe\n, including:\nattention\nalertness\ndecision making\njudgment\nmemory\nresponse\nThese effects can play a part in:\ndeclining performance at work or school\nchanges in judgment and impulse control\naccidents\nDoes your need for sleep change with age?\nYour need for sleep changes with age and typically stabilizes around age\n20\n.\nAs you get older, you generally need less sleep. Environmental, behavioral, and medical factors can influence how much sleep you need, and those may change throughout your life.\nWhy am I still tired after sleeping for 8 hours?\nThere are a few possible reasons you might\nwake up tired\n, even after sleeping for 8 hours. A good place to start exploring these reasons? Consider your sleep habits and\nsleep hygiene practices\n.\nIf you wake up tired after sleeping for 8 hours, you may need to adjust your\nsleep hygiene practices\nor treat an underlying condition. Things that could detract from quality sleep include:\nyour sleep environment\nmovement or noise from a bed partner or pet\nsleep disorders like insomnia or sleep apnea\nchronic pain\nan underlying medical or mental health condition\nIs it healthy to nap during the day?\nTaking naps longer than 30 minutes during the day may negatively affect sleep quality at night. In a\n2023 study\n, longer nappers who napped for longer than 30 minutes during the day had an increased risk for cardiovascular disease than people who napped for less than 30 minutes.\nIf you aim for 7 to 9 hours of sleep each night, a sleep calculator like the one above can help you figure out what time to go to bed based on your wake-up time.\nIdeally, waking up at the end of your sleep cycle, when you’re most likely to feel rested, would be best.\nQuality sleep supports good health, so if you’re having trouble falling or staying asleep, consider contacting a healthcare professional. They can help you explore the underlying causes of sleep difficulties and offer guidance.","attrs_markdown":"- Health Conditions\n  Health Conditions\n  \n  [All](https:\/\/www.healthline.com\/directory\/topics)\n  \n  - [Breast Cancer](https:\/\/www.healthline.com\/breast-cancer)\n  - [Cancer Care](https:\/\/www.healthline.com\/cancer-care)\n  - [Caregiving for Alzheimer's Disease](https:\/\/www.healthline.com\/alzheimers-disease)\n  - [Chronic Kidney Disease](https:\/\/www.healthline.com\/ckd)\n  - [Chronic Obstructive Pulmonary Disease (COPD)](https:\/\/www.healthline.com\/copd)\n  - [Digestive Health](https:\/\/www.healthline.com\/digestive-health)\n  - [Eye Health](https:\/\/www.healthline.com\/eye-health)\n  - [Heart Health](https:\/\/www.healthline.com\/heart-health)\n  - [Menopause](https:\/\/www.healthline.com\/menopause)\n  - [Mental Health](https:\/\/www.healthline.com\/mental-health)\n  - [Migraine](https:\/\/www.healthline.com\/migraine)\n  - [Multiple Sclerosis (MS)](https:\/\/www.healthline.com\/multiple-sclerosis)\n  - 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Join Bezzy on the web or mobile app.\n  \n  [All](https:\/\/www.bezzy.com\/?utm_source=healthline&utm_medium=nav-bar-connections)\n  \n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2022\/01\/Bezzy-Inflammatory-Bowel-Disease.png) Inflammatory Bowel Disease](https:\/\/www.bezzyibd.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2022\/01\/Bezzy-Multiple-Sclerosis.png) Multiple Sclerosis](https:\/\/www.bezzyms.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2024\/11\/Bezzy-DEP-Icon-Circle.png) Depression](https:\/\/www.bezzydepression.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2025\/01\/Bezzy-MIG-Icon-Circle.png) Migraine](https:\/\/www.bezzymigraine.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2024\/12\/Bezzy-T2D-Icon-Circle.png) Type 2 Diabetes](https:\/\/www.bezzyt2d.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  - [![](https:\/\/media.post.rvohealth.io\/wp-content\/uploads\/2022\/04\/Bezzy-PsO.png) Psoriasis](https:\/\/www.bezzypsoriasis.com\/?utm_source=healthline&utm_medium=hl-nav-bar-connections)\n  \n  Follow us on social media\n  \n  Can't get enough? Connect with us for all things health.\n\nSubscribe\n\n[Nutrition](https:\/\/www.healthline.com\/nutrition)\n\n- Meal Kits\n  - [Overview](https:\/\/www.healthline.com\/nutrition\/meal-kits)\n  - [Diets](https:\/\/www.healthline.com\/nutrition\/meal-kits\/diets)\n  - [Meal Kits](https:\/\/www.healthline.com\/nutrition\/meal-kits\/meal-kit-reviews)\n  - [Prepared Meals](https:\/\/www.healthline.com\/nutrition\/meal-kits\/prepared-meal-reviews)\n  - [Comparisons](https:\/\/www.healthline.com\/nutrition\/meal-kits\/comparisons)\n  - [Grocery Delivery](https:\/\/www.healthline.com\/nutrition\/meal-kits\/grocery-delivery)\n- [Special Diets](https:\/\/www.healthline.com\/nutrition\/diets)\n- [Healthy Eating](https:\/\/www.healthline.com\/nutrition\/food-and-nutrients)\n- [Food Freedom](https:\/\/www.healthline.com\/nutrition\/food-freedom)\n- [Conditions](https:\/\/www.healthline.com\/nutrition\/nutrition-for-conditions)\n- [Feel Good Food](https:\/\/www.healthline.com\/nutrition\/feel-good-food)\n- [Products](https:\/\/www.healthline.com\/reviews\/nutrition-products)\n- [Vitamins & Supplements](https:\/\/www.healthline.com\/nutrition\/vitamins-and-supplements)\n- [Sustainability](https:\/\/www.healthline.com\/program\/the-sustainable-table)\n- [Weight Management](https:\/\/www.healthline.com\/nutrition\/weight-management)\n\n# How to Calculate When You Should Go to Sleep\n![](https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2022\/01\/Nick-Villalobos-500x500-Bio.png?w=105&h=105)\n\n[Medically reviewed]() by [Nick Villalobos, MD]() — Written by James Roland —  [Updated on May 7, 2024]()\n\n- [Sleep needs](https:\/\/www.healthline.com\/health\/sleep\/sleep-calculator#sleep-needs)\n- [Sleep calculator](https:\/\/www.healthline.com\/health\/sleep\/sleep-calculator#sleep-calculator)\n- [Not enough sleep](https:\/\/www.healthline.com\/health\/sleep\/sleep-calculator#not-enough-sleep)\n- [FAQs](https:\/\/www.healthline.com\/health\/sleep\/sleep-calculator#fa-qs)\n- [Bottom line](https:\/\/www.healthline.com\/health\/sleep\/sleep-calculator#bottom-line)\n\nYour sleep needs vary during your lifetime and by how many sleep cycles you need to feel rested.\n\nKeeping track of your sleep schedule might not always be your top priority, but [getting enough sleep](https:\/\/www.healthline.com\/health\/healthy-sleep) is critical to your health.\n\nThe amount of sleep you get can affect everything from [weight and metabolism](https:\/\/www.healthline.com\/nutrition\/sleep-and-weight-loss) to brain function and mood.\n\nFor many people, wake-up time remains fairly constant from day to day. The time you go to sleep, however, may vary. Knowing the specific amount of sleep you need to function at your best can help you determine what time to go to bed.\n\nBelow, you’ll learn 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 into how sleep cycles work and why sleep, or lack thereof, can affect your health.\n\n## [How much sleep do you need?]()\nHow much [sleep you need](https:\/\/www.healthline.com\/health\/how-much-deep-sleep-do-you-need) changes throughout your lifetime. 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.\n\nThe [American Academy of Pediatrics](https:\/\/www.aappublications.org\/news\/2016\/06\/13\/Sleep061316) and the [Centers for Disease Control and Prevention (CDC)](https:\/\/www.cdc.gov\/sleep\/about_sleep\/how_much_sleep.html) offer these general guidelines for different age groups:\n\n### Sleep guidelines by age\n- **Birth to 3 months:** 14 to 17 hours\n- **4 to 11 months:** 12 to 16 hours\n- **1 to 2 years:** 11 to 14 hours\n- **3 to 5 years:** 10 to 13 hours\n- **6 to 12 years:** 9 to 12 hours\n- **13 to 18 years:** 8 to 10 hours\n- **18 to 64 years:** 7 to 9 hours\n- **65 years and older:** 7 to 8 hours\n\nSleep needs can still vary within the same age group.\n\nThe thing to keep in mind is how you feel when you get various amounts of sleep.\n\nHere are a few questions to consider when evaluating your sleep needs:\n\n- Do I feel rested after 7 hours of sleep, or do I need at least 8 or 9?\n- Do I experience any daytime drowsiness?\n- Do I rely on [caffeine](https:\/\/www.healthline.com\/nutrition\/what-is-caffeine) to keep me going throughout the day?\n- Has my sleeping partner noticed me tossing and turning or having any sleep issues during the night?\n\n## [Sleep calculator]()\nBedtimes are based on:\n\n- your wake-up time\n- completing five or six 90-minute [sleep cycles](https:\/\/www.healthline.com\/health\/healthy-sleep\/stages-of-sleep)\n- allowing 15 minutes to fall asleep\n\n## [What happens if you don’t get enough sleep?]()\nToo little sleep can affect [your body’s systems and restorative functions](https:\/\/www.healthline.com\/health\/healthy-sleep\/what-happens-to-your-body-when-you-lose-sleep).\n\nHealth and mental health conditions can contribute to [sleep deprivation](http:\/\/\\health\\sleep-deprivation\\effects-on-body). This can include:\n\n- [depression](https:\/\/www.healthline.com\/health\/healthy-sleep\/depression-and-sleep)\n- [anxiety](https:\/\/www.healthline.com\/health\/anxiety\/anxiety-at-night)\n- [obstructive sleep apnea](https:\/\/www.healthline.com\/health\/sleep\/obstructive-sleep-apnea)\n- [chronic pain](https:\/\/www.healthline.com\/health\/chronic-pain)\n\nPoor quality sleep can also worsen these conditions and fuel a cycle of sleeplessness.\n\nThe occasional night of poor sleep generally won’t seriously impact your health. But, [experts have linked](https:\/\/academic.oup.com\/eurheartj\/article\/42\/21\/2100\/6239230) ongoing sleep deprivation to serious health consequences, including a higher risk of chronic diseases and early death.\n\nSleep deprivation [can impact](https:\/\/www.nhlbi.nih.gov\/health\/sleep-deprivation) short-term and long-term physical, emotional, and cognitive health.\n\n### Physical impacts\nA night of poor sleep can cause physical effects, including:\n\n- [drowsiness](https:\/\/www.healthline.com\/health\/drowsiness)\n- [headache](https:\/\/www.healthline.com\/health\/lack-of-sleep-headache)\n- [dark circles under the eyes](https:\/\/www.healthline.com\/health\/dark-circle-under-eyes)\n- [pale skin](https:\/\/www.healthline.com\/health\/paleness)\n\nLong-term sleep deprivation can take a more severe toll on your health, leading to:\n\n- [reduced immunity](https:\/\/www.healthline.com\/health\/cold-flu\/always-sick), which can make it harder for your body to fight off infections\n- [high cortisol](https:\/\/www.healthline.com\/health\/cortisol-and-sleep), which can contribute to high blood pressure and other health concerns\n- [increased appetite](https:\/\/www.healthline.com\/health\/appetite-increased) and [cravings](https:\/\/www.healthline.com\/nutrition\/craving-meanings) for sugar and carbs\n- [changes in weight](https:\/\/www.healthline.com\/nutrition\/unintentional-weight-gain)\n- skin changes, including wrinkles, fine lines, and loss of skin elasticity\n- [chronic inflammation](https:\/\/www.healthline.com\/health\/chronic-inflammation)\n### Emotional and mental health impacts\nNot getting enough sleep can affect your mood.\n\nNot getting enough sleep can lead to:\n\n- feeling cranky and irritable\n- abrupt mood changes\n- [difficulty managing emotions](https:\/\/www.healthline.com\/health\/how-to-control-your-emotions)\n- difficulty [coping with stress](https:\/\/www.healthline.com\/health\/stress-help)\n- difficulty\n  [understanding and communicating](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6395705\/)\n  with others\n\n[Research](https:\/\/www.thelancet.com\/journals\/lanpsy\/article\/PIIS2215-0366\\(17\\)30328-0\/fulltext) also suggests sleep deprivation can worsen mental health symptoms, including [depression](https:\/\/www.healthline.com\/health\/depression), [anxiety](https:\/\/www.healthline.com\/health\/anxiety), [paranoia](https:\/\/www.healthline.com\/health\/paranoia), and [hallucinations](https:\/\/www.healthline.com\/health\/hallucinations).\n\nSleep deprivation [has also been linked](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7826982\/) to symptoms of some mental health conditions, including:\n\n- [depression](https:\/\/www.healthline.com\/health\/types-of-depression)\n- [anxiety disorders](https:\/\/www.healthline.com\/health\/anxiety-disorder-symptoms)\n- attention deficit hyperactivity disorder (ADHD)\n### Cognitive impacts\nWhen you don’t get enough sleep, your brain can’t work as efficiently, and you may have trouble concentrating and remembering things.\n\n[Research](https:\/\/academic.oup.com\/eurpub\/article\/29\/Supplement_1\/ckz034.096\/5480863?login=true) suggests sleep deprivation negatively affects functions of the brain’s [frontal lobe](https:\/\/www.healthline.com\/human-body-maps\/frontal-lobe), including:\n\n- attention\n- alertness\n- decision making\n- judgment\n- memory\n- response\n\nThese effects can play a part in:\n\n- declining performance at work or school\n- changes in judgment and impulse control\n- accidents\n\n## [Frequently asked questions]()\n### Does your need for sleep change with age?\nYour need for sleep changes with age and typically stabilizes around age [20](https:\/\/www.sleephealthfoundation.org.au\/files\/pdfs\/Sleep-Needs-Across-Lifespan.pdf).\n\nAs you get older, you generally need less sleep. Environmental, behavioral, and medical factors can influence how much sleep you need, and those may change throughout your life.\n\n### Why am I still tired after sleeping for 8 hours?\nThere are a few possible reasons you might [wake up tired](https:\/\/www.healthline.com\/health\/waking-up-tired-2), even after sleeping for 8 hours. A good place to start exploring these reasons? Consider your sleep habits and [sleep hygiene practices](https:\/\/www.healthline.com\/health\/sleep-hygiene).\n\nIf you wake up tired after sleeping for 8 hours, you may need to adjust your [sleep hygiene practices](https:\/\/www.healthline.com\/health\/sleep-hygiene) or treat an underlying condition. Things that could detract from quality sleep include:\n\n- your sleep environment\n- movement or noise from a bed partner or pet\n- sleep disorders like insomnia or sleep apnea\n- chronic pain\n- an underlying medical or mental health condition\n### Is it healthy to nap during the day?\nTaking naps longer than 30 minutes during the day may negatively affect sleep quality at night. In a [2023 study](https:\/\/onlinelibrary.wiley.com\/doi\/10.1002\/oby.23765), longer nappers who napped for longer than 30 minutes during the day had an increased risk for cardiovascular disease than people who napped for less than 30 minutes.\n\n## [The bottom line]()\nIf you aim for 7 to 9 hours of sleep each night, a sleep calculator like the one above can help you figure out what time to go to bed based on your wake-up time.\n\nIdeally, waking up at the end of your sleep cycle, when you’re most likely to feel rested, would be best.\n\nQuality sleep supports good health, so if you’re having trouble falling or staying asleep, consider contacting a healthcare professional. They can help you explore the underlying causes of sleep difficulties and offer guidance.\n\n[For more sleep support, check out our sleep shop.](https:\/\/shop.healthline.com\/sleep)\n\n### How we reviewed this article:\nSources\n\nHistory\n\nHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our [editorial policy](https:\/\/www.healthline.com\/about\/process).\n\n- AAP endorses new recommendations on sleep times. (2016).  \n  <https:\/\/publications.aap.org\/aapnews\/news\/6630>\n- A good night's sleep. (2020).  \n  <https:\/\/www.nia.nih.gov\/health\/good-nights-sleep>\n- Aidman E, et al. (2018). Effects of sleep deprivation on executive functioning, cognitive abilities, metacognitive confidence, and decision making.  \n  <https:\/\/onlinelibrary.wiley.com\/doi\/abs\/10.1002\/acp.3463>\n- Becker SP, et al. (2020). ADHD and sleep: recent advances and future directions.  \n  <https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7082190\/>\n- Brain basics: Understanding sleep. (2023).  \n  <https:\/\/ninds.nih.gov\/Disorders\/patient-caregiver-education\/understanding-sleep>\n- Costa A, et al. (2019). The effects of sleep deprivation on cognitive performance.  \n  <https:\/\/academic.oup.com\/eurpub\/article\/29\/Supplement_1\/ckz034.096\/5480863?login=true>\n- Clement-Carbonell V, et al. (2021). Sleep quality, mental and physical health: A differential relationship.  \n  <https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7826982\/>\n- della Monica C, et al. (2018). What makes a good night’s sleep? The external and internal factors that influence a good night’s sleep.  \n  <https:\/\/www.physoc.org\/magazine-articles\/what-makes-a-good-nights-sleep>\n- Depner CM, et al. (2018). Mistimed food intake and sleep alters 24-hour time-of-day patterns of the human plasma proteome.   \n  <https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6003375\/>\n- García-Lunar I, et al. (2021). Good night, sleep tight.  \n  <https:\/\/academic.oup.com\/eurheartj\/article\/42\/21\/2100\/6239230>\n- Haghayegh S, et al. (2019). Before-bedtime passive body heating by warm shower or bath to improve sleep: A systematic review and meta-analysis.  \n  <https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1087079218301552>\n- Hale L, et al. (2018). Youth screen media habits and sleep: sleep-friendly screen-behavior recommendations for clinicians, educators, and parents.  \n  <https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5839336\/>\n- Hanson JA, et al. (2023). Sleep deprivation.  \n  <https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK547676>\n- Holding BC, et al. (2019). Sleep deprivation and its effects on communication during individual and collaborative tasks.  \n  <https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6395705\/>\n- Holding BC, et al. (2021). Quantifying cognitive impairment after sleep deprivation at different times of day: A proof of concept using ultra-short smartphone-based tests.  \n  <https:\/\/www.frontiersin.org\/articles\/10.3389\/fnbeh.2021.666146\/full>\n- How much sleep do I need? (2022).  \n  <https:\/\/www.cdc.gov\/sleep\/about_sleep\/how_much_sleep.html>\n- Kohn TP, et al. (2020). The effect of sleep on men's health.  \n  <https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7108988>\n- Lawson CC, et al. (2022). Recent news about night shift work and cancer: What does it mean for workers?  \n  <https:\/\/blogs.cdc.gov\/niosh-science-blog\/2021\/04\/27\/nightshift-cancer>\n- Ma Y, ey al. (2020). Association between sleep duration and cognitive decline.  \n  <https:\/\/jamanetwork.com\/journals\/jamanetworkopen\/fullarticle\/2770743>\n- Medic G, et al. (2017). Short- and long-term health consequences of sleep disruption.  \n  <https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5449130>\n- Patel AK, et al. (2024). Physiology, sleep stages.  \n  <https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK526132>\n- Saghir Z, et al. (2018). The amygdala, sleep debt, sleep deprivation, and the emotion of anger: A possible connection?  \n  <https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6122651>\n- Scott AJ, et al. (2017). Does improving sleep lead to better mental health? A protocol for a meta-analytic review of randomised controlled trials.  \n  <https:\/\/bmjopen.bmj.com\/content\/7\/9\/e016873.long>\n- Sleep deprivation and deficiency: What are sleep deprivation and deficiency? (2022).  \n  <https:\/\/www.nhlbi.nih.gov\/health\/sleep-deprivation>\n- Stepan M, et al. (2020). Effects of total sleep deprivation on procedural placekeeping: More than just lapses of attention.  \n  <https:\/\/content.apa.org\/record\/2019-70149-001>\n- Tähkämö L, et al. (2018). Systematic review of light exposure impact on human circadian rhythm.  \n  <https:\/\/www.tandfonline.com\/doi\/full\/10.1080\/07420528.2018.1527773>\n- Tips for better sleep. (2022).  \n  <https:\/\/www.cdc.gov\/sleep\/about_sleep\/sleep_hygiene.html>\n- Vizmanos B, et a. (2023). Lifestyle mediators of associations among siestas, obesity, and metabolic health.  \n  <https:\/\/onlinelibrary.wiley.com\/doi\/10.1002\/oby.23765>\n\nShare this article\n\n![](https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2022\/01\/Nick-Villalobos-500x500-Bio.png?w=105&h=105)\n\n[Medically reviewed]() by [Nick Villalobos, MD]() — Written by James Roland —  [Updated on May 7, 2024]()\n\n## related stories\n- [Best Fish Oil for Kids: The 8 Best Options According to a Dietitian](https:\/\/www.healthline.com\/health\/childrens-health\/fish-oil-for-kids?utm_source=ReadNext)\n- [The Best L-Glutamine Supplements](https:\/\/www.healthline.com\/nutrition\/best-l-glutamine-supplement?utm_source=ReadNext)\n- [Say ‘Sup’ to Healthline’s Vitamin and Supplement Testers](https:\/\/www.healthline.com\/nutrition\/meet-our-vms-testers?utm_source=ReadNext)\n- [What Is a Low Vitamin D Level?](https:\/\/www.healthline.com\/health\/menopause\/whats-considered-a-low-vitamin-d-level?utm_source=ReadNext)\n- [Double Wood Supplements Review: A Dietitian’s Take](https:\/\/www.healthline.com\/nutrition\/double-wood-supplements-review?utm_source=ReadNext)\n\n### Read this next\n- [Best Fish Oil for Kids: The 8 Best Options According to a Dietitian](https:\/\/www.healthline.com\/health\/childrens-health\/fish-oil-for-kids?utm_source=ReadNext)\n  \n  [Most kids can get enough omegas from a balanced diet, but fish oil supplements for kids can be useful for those who are picky eaters, when recommended…](https:\/\/www.healthline.com\/health\/childrens-health\/fish-oil-for-kids?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/childrens-health\/fish-oil-for-kids?utm_source=ReadNext)\n- [The Best L-Glutamine Supplements](https:\/\/www.healthline.com\/nutrition\/best-l-glutamine-supplement?utm_source=ReadNext)\n  \n  Written by [Alice Porter-McLaughlin](https:\/\/www.healthline.com\/authors\/alice-porter-mclaughlin)\n  \n  [L-glutamine supplements may have various health benefits. Learn about our top L-glutamine picks and how they compare.](https:\/\/www.healthline.com\/nutrition\/best-l-glutamine-supplement?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/nutrition\/best-l-glutamine-supplement?utm_source=ReadNext)\n- [Say ‘Sup’ to Healthline’s Vitamin and Supplement Testers](https:\/\/www.healthline.com\/nutrition\/meet-our-vms-testers?utm_source=ReadNext)\n  \n  Written by [Alice Porter-McLaughlin](https:\/\/www.healthline.com\/authors\/alice-porter-mclaughlin)\n  \n  [Meet our team of vitamin, mineral, and supplement testers. We delve into their health goals and experiences.](https:\/\/www.healthline.com\/nutrition\/meet-our-vms-testers?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/nutrition\/meet-our-vms-testers?utm_source=ReadNext)\n- [What Is a Low Vitamin D Level?](https:\/\/www.healthline.com\/health\/menopause\/whats-considered-a-low-vitamin-d-level?utm_source=ReadNext)\n  \n  [The number describing a low vitamin D level may vary between individuals. Learn more about numbers to be aware of and other considerations.](https:\/\/www.healthline.com\/health\/menopause\/whats-considered-a-low-vitamin-d-level?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/menopause\/whats-considered-a-low-vitamin-d-level?utm_source=ReadNext)\n- [Double Wood Supplements Review: A Dietitian’s Take](https:\/\/www.healthline.com\/nutrition\/double-wood-supplements-review?utm_source=ReadNext)\n  \n  Written by [Kelli McGrane, MS, RD](https:\/\/www.healthline.com\/authors\/kelli-mcgrane)\n  \n  [Double Wood Supplements offers products that may support various health needs. Learn about the brand's supplements, how they work, and the pros and…](https:\/\/www.healthline.com\/nutrition\/double-wood-supplements-review?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/nutrition\/double-wood-supplements-review?utm_source=ReadNext)\n- [Hiya Vitamins Review By a Mom Who Is a Dietitian](https:\/\/www.healthline.com\/nutrition\/hiya-vitamins-reviews?utm_source=ReadNext)\n  \n  Written by [Kelli McGrane, MS, RD](https:\/\/www.healthline.com\/authors\/kelli-mcgrane)\n  \n  [Our dietitian and her toddler put Hiya vitamins to the test. Learn more about Hiya vitamins and whether they're worth considering for your kid.](https:\/\/www.healthline.com\/nutrition\/hiya-vitamins-reviews?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/nutrition\/hiya-vitamins-reviews?utm_source=ReadNext)\n- [What Form of Vitamin Supplements Offers the Best Absorption?](https:\/\/www.healthline.com\/health\/best-form-of-vitamins-for-absorption?utm_source=ReadNext)\n  \n  [Liquid and powder vitamins absorb faster than pills or gummies. Numerous factors can affect absorption, such as age, diet, and gut health. Learn more.](https:\/\/www.healthline.com\/health\/best-form-of-vitamins-for-absorption?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/best-form-of-vitamins-for-absorption?utm_source=ReadNext)\n- [What to Know About Vitamin K1](https:\/\/www.healthline.com\/nutrition\/vitamin-k1?utm_source=ReadNext)\n  \n  Written by [Sarah Garone](https:\/\/www.healthline.com\/authors\/sarah-garone)\n  \n  [Vitamin K1 helps your blood clot and has other health benefits. Most people can get enough vitamin K1 from a healthy diet with dark green leafy…](https:\/\/www.healthline.com\/nutrition\/vitamin-k1?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/nutrition\/vitamin-k1?utm_source=ReadNext)\n- [Malanga Health Benefits and More](https:\/\/www.healthline.com\/health\/malanga?utm_source=ReadNext)\n  \n  Medically reviewed by [Natalie Olsen, R.D., L.D., ACSM EP-C](https:\/\/www.healthline.com\/medical-team)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/malanga?utm_source=ReadNext)\n- [Importance of Vitamin B12 and How to Recognize a Deficiency](https:\/\/www.healthline.com\/health\/video\/vitamin-b12-benefits?utm_source=ReadNext)\n  \n  Medically reviewed by [the Healthline Medical Network](https:\/\/www.healthline.com\/medical-team)\n  \n  [Vitamin B12 is an essential nutrient that plays many critical roles in the body. Learn about its many health benefits, symptoms of a deficiency, and…](https:\/\/www.healthline.com\/health\/video\/vitamin-b12-benefits?utm_source=ReadNext)\n  \n  [READ MORE](https:\/\/www.healthline.com\/health\/video\/vitamin-b12-benefits?utm_source=ReadNext)\n\n© 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. [See additional information](https:\/\/www.healthline.com\/additional-information).\n\n- [About Us](https:\/\/www.healthline.com\/about)\n- [Contact Us](https:\/\/www.healthline.com\/about\/contact-us)\n- [Privacy Policy](https:\/\/www.healthline.com\/privacy-policy)\n- Privacy Settings\n- [Advertising Policy](https:\/\/www.healthline.com\/advertising-policy)\n- [Health Topics](https:\/\/www.healthline.com\/directory\/topics)\n\n- [Sitemap](https:\/\/www.healthline.com\/sitemap)\n- [Medical Affairs](https:\/\/www.healthline.com\/medical-team)\n- [Content Integrity](https:\/\/www.healthline.com\/about\/content-integrity)\n- [Newsletters](https:\/\/www.healthline.com\/newsletter-signup)\n- © 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. [See additional information](https:\/\/www.healthline.com\/additional-information).\n\n© 2026 Healthline Media LLC. All rights reserved. Healthline Media is an RVO Health Company. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. [See additional information](https:\/\/www.healthline.com\/additional-information).\n\n[About](https:\/\/www.healthlinemedia.com\/?utm_source=healthline.com&utm_medium=site&utm_campaign=footer&utm_content=about)[Careers](https:\/\/rvohealth.com\/careers)[Advertise with us](https:\/\/www.healthlinemedia.com\/advertise?utm_source=healthline.com&utm_medium=site&utm_campaign=footer&utm_content=advertise)\n\nOUR BRANDS\n\n[Healthline](https:\/\/www.healthline.com\/)[Medical News Today](https:\/\/www.medicalnewstoday.com\/)[Greatist](https:\/\/greatist.com\/)[Psych Central](https:\/\/psychcentral.com\/)[Bezzy](https:\/\/bezzy.com\/)\n\n![](http:\/\/b.scorecardresearch.com\/p?c1=2&c2=38584006&cv=3.9&cj=1&comscorekw=nutrition)","attrs_readable_markdown":"Your sleep needs vary during your lifetime and by how many sleep cycles you need to feel rested.\n\nKeeping track of your sleep schedule might not always be your top priority, but [getting enough sleep](https:\/\/www.healthline.com\/health\/healthy-sleep) is critical to your health.\n\nThe amount of sleep you get can affect everything from [weight and metabolism](https:\/\/www.healthline.com\/nutrition\/sleep-and-weight-loss) to brain function and mood.\n\nFor many people, wake-up time remains fairly constant from day to day. The time you go to sleep, however, may vary. Knowing the specific amount of sleep you need to function at your best can help you determine what time to go to bed.\n\nBelow, you’ll learn 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 into how sleep cycles work and why sleep, or lack thereof, can affect your health.\n\nHow much [sleep you need](https:\/\/www.healthline.com\/health\/how-much-deep-sleep-do-you-need) changes throughout your lifetime. 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.\n\nSleep needs can still vary within the same age group.\n\nThe thing to keep in mind is how you feel when you get various amounts of sleep.\n\nHere are a few questions to consider when evaluating your sleep needs:\n\n- Do I feel rested after 7 hours of sleep, or do I need at least 8 or 9?\n- Do I experience any daytime drowsiness?\n- Do I rely on [caffeine](https:\/\/www.healthline.com\/nutrition\/what-is-caffeine) to keep me going throughout the day?\n- Has my sleeping partner noticed me tossing and turning or having any sleep issues during the night?\n\nBedtimes are based on:\n\n- your wake-up time\n- completing five or six 90-minute [sleep cycles](https:\/\/www.healthline.com\/health\/healthy-sleep\/stages-of-sleep)\n- allowing 15 minutes to fall asleep\n\nHealth and mental health conditions can contribute to [sleep deprivation](http:\/\/\\health\\sleep-deprivation\\effects-on-body). This can include:\n\n- [depression](https:\/\/www.healthline.com\/health\/healthy-sleep\/depression-and-sleep)\n- [anxiety](https:\/\/www.healthline.com\/health\/anxiety\/anxiety-at-night)\n- [obstructive sleep apnea](https:\/\/www.healthline.com\/health\/sleep\/obstructive-sleep-apnea)\n- [chronic pain](https:\/\/www.healthline.com\/health\/chronic-pain)\n\nPoor quality sleep can also worsen these conditions and fuel a cycle of sleeplessness.\n\nThe occasional night of poor sleep generally won’t seriously impact your health. But, [experts have linked](https:\/\/academic.oup.com\/eurheartj\/article\/42\/21\/2100\/6239230) ongoing sleep deprivation to serious health consequences, including a higher risk of chronic diseases and early death.\n\nSleep deprivation [can impact](https:\/\/www.nhlbi.nih.gov\/health\/sleep-deprivation) short-term and long-term physical, emotional, and cognitive health.\n\nPhysical impacts\n\nA night of poor sleep can cause physical effects, including:\n\n- [drowsiness](https:\/\/www.healthline.com\/health\/drowsiness)\n- [headache](https:\/\/www.healthline.com\/health\/lack-of-sleep-headache)\n- [dark circles under the eyes](https:\/\/www.healthline.com\/health\/dark-circle-under-eyes)\n- [pale skin](https:\/\/www.healthline.com\/health\/paleness)\n\nLong-term sleep deprivation can take a more severe toll on your health, leading to:\n\n- [reduced immunity](https:\/\/www.healthline.com\/health\/cold-flu\/always-sick), which can make it harder for your body to fight off infections\n- [high cortisol](https:\/\/www.healthline.com\/health\/cortisol-and-sleep), which can contribute to high blood pressure and other health concerns\n- [increased appetite](https:\/\/www.healthline.com\/health\/appetite-increased) and [cravings](https:\/\/www.healthline.com\/nutrition\/craving-meanings) for sugar and carbs\n- [changes in weight](https:\/\/www.healthline.com\/nutrition\/unintentional-weight-gain)\n- skin changes, including wrinkles, fine lines, and loss of skin elasticity\n- [chronic inflammation](https:\/\/www.healthline.com\/health\/chronic-inflammation)\n\nEmotional and mental health impacts\n\nNot getting enough sleep can affect your mood.\n\nNot getting enough sleep can lead to:\n\n- feeling cranky and irritable\n- abrupt mood changes\n- [difficulty managing emotions](https:\/\/www.healthline.com\/health\/how-to-control-your-emotions)\n- difficulty [coping with stress](https:\/\/www.healthline.com\/health\/stress-help)\n- difficulty\n  [understanding and communicating](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6395705\/)\n  with others\n\nSleep deprivation [has also been linked](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7826982\/) to symptoms of some mental health conditions, including:\n\n- [depression](https:\/\/www.healthline.com\/health\/types-of-depression)\n- [anxiety disorders](https:\/\/www.healthline.com\/health\/anxiety-disorder-symptoms)\n- attention deficit hyperactivity disorder (ADHD)\n\nCognitive impacts\n\nWhen you don’t get enough sleep, your brain can’t work as efficiently, and you may have trouble concentrating and remembering things.\n\n[Research](https:\/\/academic.oup.com\/eurpub\/article\/29\/Supplement_1\/ckz034.096\/5480863?login=true) suggests sleep deprivation negatively affects functions of the brain’s [frontal lobe](https:\/\/www.healthline.com\/human-body-maps\/frontal-lobe), including:\n\n- attention\n- alertness\n- decision making\n- judgment\n- memory\n- response\n\nThese effects can play a part in:\n\n- declining performance at work or school\n- changes in judgment and impulse control\n- accidents\n\nDoes your need for sleep change with age?\n\nYour need for sleep changes with age and typically stabilizes around age [20](https:\/\/www.sleephealthfoundation.org.au\/files\/pdfs\/Sleep-Needs-Across-Lifespan.pdf).\n\nAs you get older, you generally need less sleep. Environmental, behavioral, and medical factors can influence how much sleep you need, and those may change throughout your life.\n\nWhy am I still tired after sleeping for 8 hours?\n\nThere are a few possible reasons you might [wake up tired](https:\/\/www.healthline.com\/health\/waking-up-tired-2), even after sleeping for 8 hours. A good place to start exploring these reasons? Consider your sleep habits and [sleep hygiene practices](https:\/\/www.healthline.com\/health\/sleep-hygiene).\n\nIf you wake up tired after sleeping for 8 hours, you may need to adjust your [sleep hygiene practices](https:\/\/www.healthline.com\/health\/sleep-hygiene) or treat an underlying condition. Things that could detract from quality sleep include:\n\n- your sleep environment\n- movement or noise from a bed partner or pet\n- sleep disorders like insomnia or sleep apnea\n- chronic pain\n- an underlying medical or mental health condition\n\nIs it healthy to nap during the day?\n\nTaking naps longer than 30 minutes during the day may negatively affect sleep quality at night. In a [2023 study](https:\/\/onlinelibrary.wiley.com\/doi\/10.1002\/oby.23765), longer nappers who napped for longer than 30 minutes during the day had an increased risk for cardiovascular disease than people who napped for less than 30 minutes.\n\nIf you aim for 7 to 9 hours of sleep each night, a sleep calculator like the one above can help you figure out what time to go to bed based on your wake-up time.\n\nIdeally, waking up at the end of your sleep cycle, when you’re most likely to feel rested, would be best.\n\nQuality sleep supports good health, so if you’re having trouble falling or staying asleep, consider contacting a healthcare professional. They can help you explore the underlying causes of sleep difficulties and offer guidance.","meta_canonical":null}

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URL	https://www.healthline.com/health/sleep/sleep-calculator
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Meta Title	Sleep Calculator: How Much Sleep Do You Need?
Meta Description	Learn what time to go to bed and how much sleep you need for good health with our sleep calculator.
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Boilerpipe Text	Your sleep needs vary during your lifetime and by how many sleep cycles you need to feel rested. Keeping track of your sleep schedule might not always be your top priority, but getting enough sleep is critical to your health. 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, may vary. 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 learn 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 into how sleep cycles work and why sleep, or lack thereof, can affect your health. How much sleep you need changes throughout your lifetime. 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. Sleep needs can still vary within the same age group. 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? 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? Bedtimes are based on: your wake-up time completing five or six 90-minute sleep cycles allowing 15 minutes to fall asleep Health and mental health conditions can contribute to sleep deprivation . This can include: depression anxiety obstructive sleep apnea chronic pain Poor quality sleep can also worsen these conditions and fuel a cycle of sleeplessness. The occasional night of poor sleep generally won’t seriously impact your health. But, experts have linked ongoing sleep deprivation to serious health consequences, including a higher risk of chronic diseases and early death. Sleep deprivation can impact short-term and long-term physical, emotional, and cognitive health. Physical impacts A night of poor sleep can cause physical effects, including: drowsiness headache dark circles under the eyes pale skin Long-term sleep deprivation can take a more severe toll on your health, leading to: reduced immunity , which can make it harder for your body to fight off infections high cortisol , which can contribute to high blood pressure and other health concerns increased appetite and cravings for sugar and carbs changes in weight skin changes, including wrinkles, fine lines, and loss of skin elasticity chronic inflammation Emotional and mental health impacts Not getting enough sleep can affect your mood. Not getting enough sleep can lead to: feeling cranky and irritable abrupt mood changes difficulty managing emotions difficulty coping with stress difficulty understanding and communicating with others Sleep deprivation has also been linked to symptoms of some mental health conditions, including: depression anxiety disorders attention deficit hyperactivity disorder (ADHD) Cognitive impacts When you don’t get enough sleep, your brain can’t work as efficiently, and you may have trouble concentrating and remembering things. Research suggests sleep deprivation negatively affects functions of the brain’s frontal lobe , including: attention alertness decision making judgment memory response These effects can play a part in: declining performance at work or school changes in judgment and impulse control accidents Does your need for sleep change with age? Your need for sleep changes with age and typically stabilizes around age 20 . As you get older, you generally need less sleep. Environmental, behavioral, and medical factors can influence how much sleep you need, and those may change throughout your life. 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 . If you wake up tired after sleeping for 8 hours, you may need to adjust your sleep hygiene practices or treat an underlying condition. Things that could detract from quality sleep include: your sleep environment movement or noise from a bed partner or pet sleep disorders like insomnia or sleep apnea chronic pain an underlying medical or mental health condition Is it healthy to nap during the day? Taking naps longer than 30 minutes during the day may negatively affect sleep quality at night. In a 2023 study , longer nappers who napped for longer than 30 minutes during the day had an increased risk for cardiovascular disease than people who napped for less than 30 minutes. If you aim for 7 to 9 hours of sleep each night, a sleep calculator like the one above can help you figure out what time to go to bed based on your wake-up time. Ideally, waking up at the end of your sleep cycle, when you’re most likely to feel rested, would be best. Quality sleep supports good health, so if you’re having trouble falling or staying asleep, consider contacting a healthcare professional. They can help you explore the underlying causes of sleep difficulties and offer guidance.
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Connect with us for all things health. Subscribe [Nutrition](https://www.healthline.com/nutrition) - Meal Kits - [Overview](https://www.healthline.com/nutrition/meal-kits) - [Diets](https://www.healthline.com/nutrition/meal-kits/diets) - [Meal Kits](https://www.healthline.com/nutrition/meal-kits/meal-kit-reviews) - [Prepared Meals](https://www.healthline.com/nutrition/meal-kits/prepared-meal-reviews) - [Comparisons](https://www.healthline.com/nutrition/meal-kits/comparisons) - [Grocery Delivery](https://www.healthline.com/nutrition/meal-kits/grocery-delivery) - [Special Diets](https://www.healthline.com/nutrition/diets) - [Healthy Eating](https://www.healthline.com/nutrition/food-and-nutrients) - [Food Freedom](https://www.healthline.com/nutrition/food-freedom) - [Conditions](https://www.healthline.com/nutrition/nutrition-for-conditions) - [Feel Good Food](https://www.healthline.com/nutrition/feel-good-food) - [Products](https://www.healthline.com/reviews/nutrition-products) - [Vitamins & Supplements](https://www.healthline.com/nutrition/vitamins-and-supplements) - [Sustainability](https://www.healthline.com/program/the-sustainable-table) - [Weight Management](https://www.healthline.com/nutrition/weight-management) # How to Calculate When You Should Go to Sleep ![](https://i0.wp.com/post.healthline.com/wp-content/uploads/2022/01/Nick-Villalobos-500x500-Bio.png?w=105&h=105) [Medically reviewed]() by [Nick Villalobos, MD]() — Written by James Roland — [Updated on May 7, 2024]() - [Sleep needs](https://www.healthline.com/health/sleep/sleep-calculator#sleep-needs) - [Sleep calculator](https://www.healthline.com/health/sleep/sleep-calculator#sleep-calculator) - [Not enough sleep](https://www.healthline.com/health/sleep/sleep-calculator#not-enough-sleep) - [FAQs](https://www.healthline.com/health/sleep/sleep-calculator#fa-qs) - [Bottom line](https://www.healthline.com/health/sleep/sleep-calculator#bottom-line) Your sleep needs vary during your lifetime and by how many sleep cycles you need to feel rested. Keeping track of your sleep schedule might not always be your top priority, but [getting enough sleep](https://www.healthline.com/health/healthy-sleep) is critical to your health. The amount of sleep you get can affect everything from [weight and metabolism](https://www.healthline.com/nutrition/sleep-and-weight-loss) 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, may vary. 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 learn 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 into 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](https://www.healthline.com/health/how-much-deep-sleep-do-you-need) changes throughout your lifetime. 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](https://www.aappublications.org/news/2016/06/13/Sleep061316) and the [Centers for Disease Control and Prevention (CDC)](https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html) offer these general guidelines for different age groups: ### Sleep guidelines by age - Birth to 3 months: 14 to 17 hours - 4 to 11 months: 12 to 16 hours - 1 to 2 years: 11 to 14 hours - 3 to 5 years: 10 to 13 hours - 6 to 12 years: 9 to 12 hours - 13 to 18 years: 8 to 10 hours - 18 to 64 years: 7 to 9 hours - 65 years and older: 7 to 8 hours Sleep needs can still vary within the same age group. 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? - Do I rely on [caffeine](https://www.healthline.com/nutrition/what-is-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](https://www.healthline.com/health/healthy-sleep/stages-of-sleep) - allowing 15 minutes to fall asleep ## [What happens if you don’t get enough sleep?]() Too little sleep can affect [your body’s systems and restorative functions](https://www.healthline.com/health/healthy-sleep/what-happens-to-your-body-when-you-lose-sleep). Health and mental health conditions can contribute to [sleep deprivation](http://\health\sleep-deprivation\effects-on-body). This can include: - [depression](https://www.healthline.com/health/healthy-sleep/depression-and-sleep) - [anxiety](https://www.healthline.com/health/anxiety/anxiety-at-night) - [obstructive sleep apnea](https://www.healthline.com/health/sleep/obstructive-sleep-apnea) - [chronic pain](https://www.healthline.com/health/chronic-pain) Poor quality sleep can also worsen these conditions and fuel a cycle of sleeplessness. The occasional night of poor sleep generally won’t seriously impact your health. But, [experts have linked](https://academic.oup.com/eurheartj/article/42/21/2100/6239230) ongoing sleep deprivation to serious health consequences, including a higher risk of chronic diseases and early death. Sleep deprivation [can impact](https://www.nhlbi.nih.gov/health/sleep-deprivation) short-term and long-term physical, emotional, and cognitive health. ### Physical impacts A night of poor sleep can cause physical effects, including: - [drowsiness](https://www.healthline.com/health/drowsiness) - [headache](https://www.healthline.com/health/lack-of-sleep-headache) - [dark circles under the eyes](https://www.healthline.com/health/dark-circle-under-eyes) - [pale skin](https://www.healthline.com/health/paleness) Long-term sleep deprivation can take a more severe toll on your health, leading to: - [reduced immunity](https://www.healthline.com/health/cold-flu/always-sick), which can make it harder for your body to fight off infections - [high cortisol](https://www.healthline.com/health/cortisol-and-sleep), which can contribute to high blood pressure and other health concerns - [increased appetite](https://www.healthline.com/health/appetite-increased) and [cravings](https://www.healthline.com/nutrition/craving-meanings) for sugar and carbs - [changes in weight](https://www.healthline.com/nutrition/unintentional-weight-gain) - skin changes, including wrinkles, fine lines, and loss of skin elasticity - [chronic inflammation](https://www.healthline.com/health/chronic-inflammation) ### Emotional and mental health impacts Not getting enough sleep can affect your mood. Not getting enough sleep can lead to: - feeling cranky and irritable - abrupt mood changes - [difficulty managing emotions](https://www.healthline.com/health/how-to-control-your-emotions) - difficulty [coping with stress](https://www.healthline.com/health/stress-help) - difficulty [understanding and communicating](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6395705/) with others [Research](https://www.thelancet.com/journals/lanpsy/article/PIIS2215-0366\(17\)30328-0/fulltext) also suggests sleep deprivation can worsen mental health symptoms, including [depression](https://www.healthline.com/health/depression), [anxiety](https://www.healthline.com/health/anxiety), [paranoia](https://www.healthline.com/health/paranoia), and [hallucinations](https://www.healthline.com/health/hallucinations). Sleep deprivation [has also been linked](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7826982/) to symptoms of some mental health conditions, including: - [depression](https://www.healthline.com/health/types-of-depression) - [anxiety disorders](https://www.healthline.com/health/anxiety-disorder-symptoms) - attention deficit hyperactivity disorder (ADHD) ### Cognitive impacts When you don’t get enough sleep, your brain can’t work as efficiently, and you may have trouble concentrating and remembering things. [Research](https://academic.oup.com/eurpub/article/29/Supplement_1/ckz034.096/5480863?login=true) suggests sleep deprivation negatively affects functions of the brain’s [frontal lobe](https://www.healthline.com/human-body-maps/frontal-lobe), including: - attention - alertness - decision making - judgment - memory - response These effects can play a part in: - declining performance at work or school - changes in judgment and impulse control - accidents ## [Frequently asked questions]() ### Does your need for sleep change with age? Your need for sleep changes with age and typically stabilizes around age [20](https://www.sleephealthfoundation.org.au/files/pdfs/Sleep-Needs-Across-Lifespan.pdf). As you get older, you generally need less sleep. Environmental, behavioral, and medical factors can influence how much sleep you need, and those may change throughout your life. ### Why am I still tired after sleeping for 8 hours? There are a few possible reasons you might [wake up tired](https://www.healthline.com/health/waking-up-tired-2), even after sleeping for 8 hours. A good place to start exploring these reasons? Consider your sleep habits and [sleep hygiene practices](https://www.healthline.com/health/sleep-hygiene). If you wake up tired after sleeping for 8 hours, you may need to adjust your [sleep hygiene practices](https://www.healthline.com/health/sleep-hygiene) or treat an underlying condition. Things that could detract from quality sleep include: - your sleep environment - movement or noise from a bed partner or pet - sleep disorders like insomnia or sleep apnea - chronic pain - an underlying medical or mental health condition ### Is it healthy to nap during the day? Taking naps longer than 30 minutes during the day may negatively affect sleep quality at night. In a [2023 study](https://onlinelibrary.wiley.com/doi/10.1002/oby.23765), longer nappers who napped for longer than 30 minutes during the day had an increased risk for cardiovascular disease than people who napped for less than 30 minutes. ## [The bottom line]() If you aim for 7 to 9 hours of sleep each night, a sleep calculator like the one above can help you figure out what time to go to bed based on your wake-up time. Ideally, waking up at the end of your sleep cycle, when you’re most likely to feel rested, would be best. Quality sleep supports good health, so if you’re having trouble falling or staying asleep, consider contacting a healthcare professional. They can help you explore the underlying causes of sleep difficulties and offer guidance. [For more sleep support, check out our sleep shop.](https://shop.healthline.com/sleep) ### How we reviewed this article: Sources History Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our [editorial policy](https://www.healthline.com/about/process). - AAP endorses new recommendations on sleep times. (2016). <https://publications.aap.org/aapnews/news/6630> - A good night's sleep. (2020). <https://www.nia.nih.gov/health/good-nights-sleep> - Aidman E, et al. (2018). Effects of sleep deprivation on executive functioning, cognitive abilities, metacognitive confidence, and decision making. <https://onlinelibrary.wiley.com/doi/abs/10.1002/acp.3463> - Becker SP, et al. (2020). ADHD and sleep: recent advances and future directions. <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7082190/> - Brain basics: Understanding sleep. (2023). <https://ninds.nih.gov/Disorders/patient-caregiver-education/understanding-sleep> - Costa A, et al. (2019). The effects of sleep deprivation on cognitive performance. <https://academic.oup.com/eurpub/article/29/Supplement_1/ckz034.096/5480863?login=true> - Clement-Carbonell V, et al. (2021). Sleep quality, mental and physical health: A differential relationship. <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7826982/> - della Monica C, et al. (2018). What makes a good night’s sleep? The external and internal factors that influence a good night’s sleep. <https://www.physoc.org/magazine-articles/what-makes-a-good-nights-sleep> - Depner CM, et al. (2018). Mistimed food intake and sleep alters 24-hour time-of-day patterns of the human plasma proteome. <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6003375/> - García-Lunar I, et al. (2021). Good night, sleep tight. <https://academic.oup.com/eurheartj/article/42/21/2100/6239230> - Haghayegh S, et al. (2019). Before-bedtime passive body heating by warm shower or bath to improve sleep: A systematic review and meta-analysis. <https://www.sciencedirect.com/science/article/abs/pii/S1087079218301552> - Hale L, et al. (2018). Youth screen media habits and sleep: sleep-friendly screen-behavior recommendations for clinicians, educators, and parents. <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5839336/> - Hanson JA, et al. (2023). Sleep deprivation. <https://www.ncbi.nlm.nih.gov/books/NBK547676> - Holding BC, et al. (2019). Sleep deprivation and its effects on communication during individual and collaborative tasks. <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6395705/> - Holding BC, et al. (2021). Quantifying cognitive impairment after sleep deprivation at different times of day: A proof of concept using ultra-short smartphone-based tests. <https://www.frontiersin.org/articles/10.3389/fnbeh.2021.666146/full> - How much sleep do I need? (2022). <https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html> - Kohn TP, et al. (2020). The effect of sleep on men's health. <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7108988> - Lawson CC, et al. (2022). Recent news about night shift work and cancer: What does it mean for workers? <https://blogs.cdc.gov/niosh-science-blog/2021/04/27/nightshift-cancer> - Ma Y, ey al. (2020). Association between sleep duration and cognitive decline. <https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2770743> - Medic G, et al. (2017). Short- and long-term health consequences of sleep disruption. <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5449130> - Patel AK, et al. (2024). Physiology, sleep stages. <https://www.ncbi.nlm.nih.gov/books/NBK526132> - Saghir Z, et al. (2018). The amygdala, sleep debt, sleep deprivation, and the emotion of anger: A possible connection? <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6122651> - Scott AJ, et al. (2017). Does improving sleep lead to better mental health? A protocol for a meta-analytic review of randomised controlled trials. <https://bmjopen.bmj.com/content/7/9/e016873.long> - Sleep deprivation and deficiency: What are sleep deprivation and deficiency? (2022). <https://www.nhlbi.nih.gov/health/sleep-deprivation> - Stepan M, et al. (2020). Effects of total sleep deprivation on procedural placekeeping: More than just lapses of attention. <https://content.apa.org/record/2019-70149-001> - Tähkämö L, et al. (2018). Systematic review of light exposure impact on human circadian rhythm. <https://www.tandfonline.com/doi/full/10.1080/07420528.2018.1527773> - Tips for better sleep. (2022). <https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html> - Vizmanos B, et a. (2023). Lifestyle mediators of associations among siestas, obesity, and metabolic health. <https://onlinelibrary.wiley.com/doi/10.1002/oby.23765> Share this article ![](https://i0.wp.com/post.healthline.com/wp-content/uploads/2022/01/Nick-Villalobos-500x500-Bio.png?w=105&h=105) [Medically reviewed]() by [Nick Villalobos, MD]() — Written by James Roland — [Updated on May 7, 2024]() ## related stories - [Best Fish Oil for Kids: The 8 Best Options According to a Dietitian](https://www.healthline.com/health/childrens-health/fish-oil-for-kids?utm_source=ReadNext) - [The Best L-Glutamine Supplements](https://www.healthline.com/nutrition/best-l-glutamine-supplement?utm_source=ReadNext) - [Say ‘Sup’ to Healthline’s Vitamin and Supplement Testers](https://www.healthline.com/nutrition/meet-our-vms-testers?utm_source=ReadNext) - [What Is a Low Vitamin D Level?](https://www.healthline.com/health/menopause/whats-considered-a-low-vitamin-d-level?utm_source=ReadNext) - [Double Wood Supplements Review: A Dietitian’s Take](https://www.healthline.com/nutrition/double-wood-supplements-review?utm_source=ReadNext) ### Read this next - [Best Fish Oil for Kids: The 8 Best Options According to a Dietitian](https://www.healthline.com/health/childrens-health/fish-oil-for-kids?utm_source=ReadNext) [Most kids can get enough omegas from a balanced diet, but fish oil supplements for kids can be useful for those who are picky eaters, when recommended…](https://www.healthline.com/health/childrens-health/fish-oil-for-kids?utm_source=ReadNext) [READ MORE](https://www.healthline.com/health/childrens-health/fish-oil-for-kids?utm_source=ReadNext) - [The Best L-Glutamine Supplements](https://www.healthline.com/nutrition/best-l-glutamine-supplement?utm_source=ReadNext) Written by [Alice Porter-McLaughlin](https://www.healthline.com/authors/alice-porter-mclaughlin) [L-glutamine supplements may have various health benefits. Learn about our top L-glutamine picks and how they compare.](https://www.healthline.com/nutrition/best-l-glutamine-supplement?utm_source=ReadNext) [READ MORE](https://www.healthline.com/nutrition/best-l-glutamine-supplement?utm_source=ReadNext) - [Say ‘Sup’ to Healthline’s Vitamin and Supplement Testers](https://www.healthline.com/nutrition/meet-our-vms-testers?utm_source=ReadNext) Written by [Alice Porter-McLaughlin](https://www.healthline.com/authors/alice-porter-mclaughlin) [Meet our team of vitamin, mineral, and supplement testers. We delve into their health goals and experiences.](https://www.healthline.com/nutrition/meet-our-vms-testers?utm_source=ReadNext) [READ MORE](https://www.healthline.com/nutrition/meet-our-vms-testers?utm_source=ReadNext) - [What Is a Low Vitamin D Level?](https://www.healthline.com/health/menopause/whats-considered-a-low-vitamin-d-level?utm_source=ReadNext) [The number describing a low vitamin D level may vary between individuals. Learn more about numbers to be aware of and other considerations.](https://www.healthline.com/health/menopause/whats-considered-a-low-vitamin-d-level?utm_source=ReadNext) [READ MORE](https://www.healthline.com/health/menopause/whats-considered-a-low-vitamin-d-level?utm_source=ReadNext) - [Double Wood Supplements Review: A Dietitian’s Take](https://www.healthline.com/nutrition/double-wood-supplements-review?utm_source=ReadNext) Written by [Kelli McGrane, MS, RD](https://www.healthline.com/authors/kelli-mcgrane) [Double Wood Supplements offers products that may support various health needs. 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Readable Markdown	Your sleep needs vary during your lifetime and by how many sleep cycles you need to feel rested. Keeping track of your sleep schedule might not always be your top priority, but [getting enough sleep](https://www.healthline.com/health/healthy-sleep) is critical to your health. The amount of sleep you get can affect everything from [weight and metabolism](https://www.healthline.com/nutrition/sleep-and-weight-loss) 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, may vary. 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 learn 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 into how sleep cycles work and why sleep, or lack thereof, can affect your health. How much [sleep you need](https://www.healthline.com/health/how-much-deep-sleep-do-you-need) changes throughout your lifetime. 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. Sleep needs can still vary within the same age group. 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? - Do I rely on [caffeine](https://www.healthline.com/nutrition/what-is-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? Bedtimes are based on: - your wake-up time - completing five or six 90-minute [sleep cycles](https://www.healthline.com/health/healthy-sleep/stages-of-sleep) - allowing 15 minutes to fall asleep Health and mental health conditions can contribute to [sleep deprivation](http://\health\sleep-deprivation\effects-on-body). This can include: - [depression](https://www.healthline.com/health/healthy-sleep/depression-and-sleep) - [anxiety](https://www.healthline.com/health/anxiety/anxiety-at-night) - [obstructive sleep apnea](https://www.healthline.com/health/sleep/obstructive-sleep-apnea) - [chronic pain](https://www.healthline.com/health/chronic-pain) Poor quality sleep can also worsen these conditions and fuel a cycle of sleeplessness. The occasional night of poor sleep generally won’t seriously impact your health. But, [experts have linked](https://academic.oup.com/eurheartj/article/42/21/2100/6239230) ongoing sleep deprivation to serious health consequences, including a higher risk of chronic diseases and early death. Sleep deprivation [can impact](https://www.nhlbi.nih.gov/health/sleep-deprivation) short-term and long-term physical, emotional, and cognitive health. Physical impacts A night of poor sleep can cause physical effects, including: - [drowsiness](https://www.healthline.com/health/drowsiness) - [headache](https://www.healthline.com/health/lack-of-sleep-headache) - [dark circles under the eyes](https://www.healthline.com/health/dark-circle-under-eyes) - [pale skin](https://www.healthline.com/health/paleness) Long-term sleep deprivation can take a more severe toll on your health, leading to: - [reduced immunity](https://www.healthline.com/health/cold-flu/always-sick), which can make it harder for your body to fight off infections - [high cortisol](https://www.healthline.com/health/cortisol-and-sleep), which can contribute to high blood pressure and other health concerns - [increased appetite](https://www.healthline.com/health/appetite-increased) and [cravings](https://www.healthline.com/nutrition/craving-meanings) for sugar and carbs - [changes in weight](https://www.healthline.com/nutrition/unintentional-weight-gain) - skin changes, including wrinkles, fine lines, and loss of skin elasticity - [chronic inflammation](https://www.healthline.com/health/chronic-inflammation) Emotional and mental health impacts Not getting enough sleep can affect your mood. Not getting enough sleep can lead to: - feeling cranky and irritable - abrupt mood changes - [difficulty managing emotions](https://www.healthline.com/health/how-to-control-your-emotions) - difficulty [coping with stress](https://www.healthline.com/health/stress-help) - difficulty [understanding and communicating](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6395705/) with others Sleep deprivation [has also been linked](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7826982/) to symptoms of some mental health conditions, including: - [depression](https://www.healthline.com/health/types-of-depression) - [anxiety disorders](https://www.healthline.com/health/anxiety-disorder-symptoms) - attention deficit hyperactivity disorder (ADHD) Cognitive impacts When you don’t get enough sleep, your brain can’t work as efficiently, and you may have trouble concentrating and remembering things. [Research](https://academic.oup.com/eurpub/article/29/Supplement_1/ckz034.096/5480863?login=true) suggests sleep deprivation negatively affects functions of the brain’s [frontal lobe](https://www.healthline.com/human-body-maps/frontal-lobe), including: - attention - alertness - decision making - judgment - memory - response These effects can play a part in: - declining performance at work or school - changes in judgment and impulse control - accidents Does your need for sleep change with age? Your need for sleep changes with age and typically stabilizes around age [20](https://www.sleephealthfoundation.org.au/files/pdfs/Sleep-Needs-Across-Lifespan.pdf). As you get older, you generally need less sleep. Environmental, behavioral, and medical factors can influence how much sleep you need, and those may change throughout your life. Why am I still tired after sleeping for 8 hours? There are a few possible reasons you might [wake up tired](https://www.healthline.com/health/waking-up-tired-2), even after sleeping for 8 hours. A good place to start exploring these reasons? Consider your sleep habits and [sleep hygiene practices](https://www.healthline.com/health/sleep-hygiene). If you wake up tired after sleeping for 8 hours, you may need to adjust your [sleep hygiene practices](https://www.healthline.com/health/sleep-hygiene) or treat an underlying condition. Things that could detract from quality sleep include: - your sleep environment - movement or noise from a bed partner or pet - sleep disorders like insomnia or sleep apnea - chronic pain - an underlying medical or mental health condition Is it healthy to nap during the day? Taking naps longer than 30 minutes during the day may negatively affect sleep quality at night. In a [2023 study](https://onlinelibrary.wiley.com/doi/10.1002/oby.23765), longer nappers who napped for longer than 30 minutes during the day had an increased risk for cardiovascular disease than people who napped for less than 30 minutes. If you aim for 7 to 9 hours of sleep each night, a sleep calculator like the one above can help you figure out what time to go to bed based on your wake-up time. Ideally, waking up at the end of your sleep cycle, when you’re most likely to feel rested, would be best. Quality sleep supports good health, so if you’re having trouble falling or staying asleep, consider contacting a healthcare professional. They can help you explore the underlying causes of sleep difficulties and offer guidance.
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