IF YOU wake up in the mornings feeling groggy, you may want to think about setting yourself a bed time.
Don’t worry, we’re not going to force you to get eight hours of shut eye every night, but you should be considering a few things…
Getty Images Follow 90-minute sleep cycles to wake up feeling fresh
What time should I be going to sleep each night?
The ideal time to go to bed depends on what time you need to be up in the morning.
7-8 hours in the ‘general’ recommended amount for adults, but some suggest the most important thing to consider is your ‘sleep cycles’ instead of hours in bed.
A sleep cycle lasts 90 minutes and during that time, you body moves through five ‘stages’ of sleep: stage 1, a light sleep where muscle activity slows down; stage 2, where breathing and heart-rate slows further; stage 3, deep sleep; stage 4, very deep sleep; and stage 5, which includes rapid eye movement and dreaming.
Many say that as long as these cycles are no interrupted, you can sleep for as many or as little as you like without it affecting your tiredness the next day.
How much sleep do I need for my age?
The National Sleep Foundation recommends:
School age children (6-13): Sleep range widened by one hour to 9-11 hours (previously it was 10-11) Teenagers (14-17): Sleep range widened by one hour to 8-10 hours (previously it was 8.5-9.5) Younger adults (18-25): Sleep range is 7-9 hours (new age category) Adults (26-64): Sleep range did not change and remains 7-9 hours Older adults (65+): Sleep range is 7-8 hours (new age category)
What’s a good way to track my sleep?
Web Blinds have created a sleep calculator which allows you to work out your ideal bed time with just one click.
The calculator even factors in the amount of time you should be allowing to drift off – 14 minutes, to be precise – and those 90 minute sleep cycles.
Want to wake up feeling fresh at 7am? Head to bed at 9:46pm, 11:16pm or 12:46am for you night owls.
Getty Images Setting an alarm for 7am? Head to bed at 9:46pm, 11:16pm or 12:46am