![]() ![]() Actual time spent sleeping: 370 minutes (6 hours, 10 minutes)ĭivide 370 minutes by 420 minutes to get 88%.Minus total time spent awake: 25 minutes.Here’s how to calculate their sleep efficiency for this night: They spent another 25 minutes awake throughout the night, a result of three separate periods of wakefulness. The amount of time spent awake during the nightįor example, a person spends a total of 7 hours, or 420 minutes in bed. ![]() The total amount of time spent in bed sleeping - or trying to sleep - between bedtime and waking.You need only a few basic pieces of information about your night of sleep: Although sleep tracking devices and equipment are available to help measure sleep efficiency, the sleep calculator’s formula provides an easy alternative to using technology. Sleep efficiency is one important measure of sleep quality used by sleep scientists and physicians. Sleep quality is achieved by sustained rest, with sufficient time spent cycling through each of the four sleep stages to maintain physical and mental health and function. Do so in 15-minute increments until you’re waking naturally just before your alarm.Ī sleep calculator not only helps you reach your ideal sleep quantity, but can also help you improve overall sleep quality. If after a week, you’re still sleeping through to your alarm, you need to shift your bedtime earlier. If you find yourself waking significantly ahead of your alarm, move your bedtime slightly later. The goal is to wake naturally about 5 to 10 minutes ahead of your alarm. That means lights out, in bed, ready for sleep at that time.This bedtime calculation is a starting point that may need some adjustment, as individual sleep cycles vary in their duration. Counting back 7.5 hours, your ideal bedtime is 10:30 p.m. Starting at your wake time, work back 7.5 hours to find your bedtimeįor example: You need to wake at 6 a.m.A typical night of sleep includes 5 full sleep cycles.The average sleep cycle is 90 minutes long.The only information you need is your wake-up time. Sleep Cycle Calculator A sleep calculator is a formula that you can use to plan for the quantity of sleep you want to get. ![]()
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