Online sleep calculator. How much sleep do you need to get enough sleep?

Find out why this is so important

Every person knows from childhood that he must sleep at least eight hours.
Only in this case can we guarantee ideal conditions for recuperating after a hard day and enjoying the next one to the fullest. However, what should good sleep look like? How much sleep do you need to get enough sleep and successfully recuperate during the night? Our online sleep calculator will help you find out this treasured figure, which is calculated on the average duration of sleep phases.

It is believed that sleeping less than seven to eight hours in most cases threatens poor health. But scientists note that this is a stereotype, since the duration of a night's rest may be different for everyone. The primary task is to take into account the phases of sleep and carefully monitor them.

Lucid dreaming

A rather interesting direction in the study of dreams is lucid dreaming. This is an altered state of consciousness when a person in a dream realizes that he is dreaming. And this gives very interesting opportunities. After all, almost every person has ever flown in a dream, been instantly transported to another place, or done something else that they cannot do outside of sleep. But usually we understand that it was a dream only after waking up. And only then are we surprised by what happened in the dream. And in the dream itself, all this is taken for granted and taken for granted. People who have learned to understand in their dreams that they are dreaming know how to control what happens in their sleep. This is a lucid dream. At the same time, the most difficult thing is to understand that everything around is a dream, and then you can do almost whatever you want.

There are several techniques to learn how to lucid dream. Such techniques are aimed at making a person either aware in the dream that he is sleeping, or control the very moment of falling asleep, which will allow him to maintain consciousness to a certain extent. For example, an effective technique is to frequently repeat the self-directed question “Am I sleeping now?” When a person gets used to asking himself this question while awake, at some point he will ask himself this question in his sleep and realize that he is dreaming. You can also train yourself to constantly observe everything that happens and analyze it.

How to understand that we are in a dream?

Look for differences in the environment from the usual.
Ask yourself the question “how did I end up here” - after all, in reality we can always answer this question, but in a dream the scenery often changes instantly, but this surprises you only when you wake up.
Try breathing with your mouth and nose closed. In a dream it is real.
Follow the information around you. In a dream it often changes. For example, the hands on a watch dial may show the time several hours apart a few seconds after first glance. And the inscriptions on signs or covers may change.
Look at yourself directly or in the mirror. It is possible that you will begin to change.
Look at a familiar person. He may look completely different from what he should look like, or even look like a different person. But at the same time, in a dream it will not be surprising.

But do not forget that this is still an altered state of consciousness. If you get too carried away by lucid dreams, you can become somewhat detached from reality. You can also lose control of your dreams and fall into a hyper-realistic, uncontrollable nightmare. In this case, you either need to force yourself to wake up by force of will, or restore volitional control over the dream. You also need to remember that regular sleep is still useful, and allow yourself to just get enough sleep.

How does the sleep calculator work?

When a person falls asleep, he goes through several cycles of alternating slow and fast sleep phases. If you wake up during the slow phase, you will feel heavy, groggy and tired. It will be more difficult for you to wake up and get out of bed, which will not happen if you wake up at the end of the “fast phase”. This is why it is so important to wake up at the right time.

The online sleep calculator takes into account the duration of sleep cycles, which last on average 90 minutes. You need to indicate the time when you intend to go to bed, and we will give you the answer to the question of when is the best time to get up in the morning in order to feel fully rested. The calculator also takes into account the time it takes to fall asleep, so you don't need to add it to your wake-up schedule. We have already done it for you.

But why do you need to use any sleep calculators at all? To understand this, you need to understand what kind of process this is and why it is so important for our body.

What should an alarm clock be like?

Set your alarm clock to music that is not too loud. It is better if it gradually increases. Loud music can negatively affect your nervous system, causing you to wake up in a bad mood. If all these tips don't help you, set several alarms in a row. You can also move your alarm clock away from your bed. In order to turn it off, you will need to get up, and you will definitely wake up. Just after turning off the alarm, do not go back to bed, otherwise you may fall asleep and sleep through important things.

Some people deliberately set the alarm clock 5-10 minutes earlier than the desired time, so that they can then relax in bed. Psychologists say that this is not necessary. It’s better to get a full 10 minutes of sleep and then wake up. You need to get up immediately after the alarm, otherwise you might fall asleep again later. After sleeping, you should immediately open the curtains. will reduce the production of the sleep hormone - melatonin - and you will feel cheerful. If you wake up very early, when it is still dark outside, you need to turn on the light in the room. In addition, buy bright curtains and colored glasses for the kitchen. Place red apples in a vase. Bright colors will have the same effect on you as daylight. You can also purchase a light therapy lamp. They are sold in medical supply stores. If you sit under such a lamp for at least 20 minutes, the body’s production of the sleep hormone will decrease. Such devices are even used to treat depression.

Dream - what is it?

Sleep is a special state of human consciousness, which includes several stages (phases). The stages naturally replace each other at night according to a certain pattern. This phenomenon is a natural physiological process that allows us to guarantee proper rest for our brain. A sleeping person has a minimal reaction to the outside world, because he must recover before the next day of activity.

The average duration of a person's sleep depends on numerous factors , each of which has a special meaning:

age;
floor;
lifestyle features;
nutrition;
degree of fatigue;
external factors that persist during sleep (location, noise level, etc.).

With serious sleep disorders, which do not happen very often, the duration becomes specific. The minimum duration of rest is a few seconds, the maximum is several days.

Phases of sleep: types, description

To understand what a dream is, you need to understand the structure. It becomes a mandatory requirement to take into account the characteristics of each of its phases: slow and fast. This is the basis of all online sleep calculators, including ours.

The slow-wave sleep phase occurs immediately after we fall asleep. At this time, a person is only capable of dozing, but subsequently sleep becomes deep.

There are four stages of slow-wave sleep :

Nap. At this stage, the brain remains active due to inertia. Then activity decreases. A person falls into a deep sleep under the influence of fatigue. Despite the fact that we fall asleep deeper and deeper, the risk of periodically waking up still remains.
The second stage allows the person to calm down. At the same time, consciousness turns off. At this time, a person has increased sensitivity to sounds and decreased muscle activity.
The third phase of sleep resembles the second, but there is still a difference. It lies in the different intensity of brain work (many scientists combine the second and third phases into one).
The fourth phase becomes the deepest, and a person can see calm, pleasant dreams.

The REM sleep phase has a corresponding duration. At this time, the brain becomes active, and the eyes can “dart.” During this stage, a person may wake up and feel active.

The four stages of non-REM sleep and REM sleep constitute one cycle. There can be four to six cycles per night. The online sleep calculator shows all six time periods that correspond to the end of the fast phase, when waking up is most beneficial for the body.

The power of time in human life

The daily routine is associated with the power of time, which forces us to come into this world and leave it. By correctly calculating the horoscope, you can find out the lifespan of a person, the lifespan of the Universe and much more.

The perception of time depends on our worldview. In childhood, time passes slowly, but as we get older, time passes faster and faster. That is why, closer to old age, a person should pay more attention to the development of his consciousness and spiritual values than to material things, which death will very soon take away from him.

A person should strive to see that time is a law that requires respect. By following this law, we will become healthier and happier, we will feel lighter, and, ultimately, we will feel free. Following natural laws and frameworks is real freedom for a person.

If you can accept and apply in your life at least one aspect of everything you learn in this article, then this will already give you enormous power after a while.

There is one rule in the Vedic system of perception that is important for you to apply:

Of all the recommendations that you will learn today, choose and apply in your life those recommendations that you liked and that seem most practical. You don't have to try to accept everything at once - it's impossible.

We are all different, so one recommendation may suit one person and not another. Be reasonable.

Differences between people according to doshas

In Ayurveda there is an important concept of dosha. Dosha is the qualities of the human body

There are three main doshas

Doshas are the qualities of the human body. There are three main doshas.

The first dosha is called vata. Literally means lightness and airiness in the body. Often such people have a thin physique.

The second dosha is called pita. It means a “bilious” state of consciousness and body, in which everything can make a person nervous. He may be red-faced, loud, arrogant, have good digestion, etc. Such people, as a rule, have a strong body and a “fiery” character.

The third dosha is called kapha. Literally means "slime". Usually this is a calm and kind person, prone to being overweight. Sometimes this turns into drowsiness and lethargy.

These doshas mix and form different types of characters and bodies.

There are certain tests to determine your dosha. With these tests you can determine your dosha. And then it will be possible to determine what kind of nutrition and activity of life is right for you.

One product in a store can be healthy for one person and poisonous for another person. This is how you need to carefully approach your life and your health according to the recommendations of Ayurveda.

A person must understand the issues of doshas, nutrition and other aspects of a healthy lifestyle even before having children.

Because if we feed our children foods that are poisonous to them, then we will turn into child killers. And if we feed them healthy foods, then at a minimum we guarantee them good health and a long life.

Before the birth of a child, parents must be able to determine its nature, know which foods are medicine for it and which are poison.

What a person eats in childhood and adolescence is the basis for well-being in adulthood and old age.

Why do you need to get enough sleep?

Sleep deprivation is the lack or complete absence of satisfaction of the need for sleep. This phenomenon may be due to serious sleep disturbances, conscious choice or coercion. Depriving a person of such rest is a difficult test that no one can cope with. Within a few days, there is a complete loss of clarity of thinking, after which you can only think about how to fall asleep. There is a serious risk of falling into a borderline state, which is characterized by confused consciousness. It is not surprising that lack of sleep is a sophisticated torture that is actively used during various types of interrogations.

In most cases, lack of sleep leads to the following consequences :

muscle pain;
decreased visual acuity;
depression;
constant drowsiness;
weakened immune system;
dizziness;
fainting;
headache;
hallucinations;
irritability;
memory impairment;
nausea;
tremor of the limbs;
increased activity;
slow reaction;
almost constant yawning.

Symptoms are determined by the characteristics of the body , so each person reacts differently to sleep problems.

A study conducted at the University of Chicago Medical Center found the negative impact of lack of sleep on the ability to absorb glucose. For this reason, many people are faced with diabetes, which is not so easy to treat. Another undesirable manifestation is suppression of the secretion of somatotropic hormone. With its deficiency, excess calories lead to active weight gain, and in children and adolescents – to stunted growth.

What are the dangers of lack of sleep?

So, we found out that a person needs to sleep 7–9 hours a day. Now let's see what a lack of sleep can lead to - disruption of sleep duration.

If short sleep enters the system, we are faced with the dangerous phenomenon of chronic sleep deprivation. The habit of many today includes short sleep during the week. On weekends, a person supposedly compensates for the lack of sleep by sleeping until 12–13 o’clock in the afternoon. Alas, this not only does not make up for what was lost, but also worsens the picture. Doctors gave this phenomenon the name “sleepy bulimia.”

Consequences of lack of sleep:

decreased immunity;
decreased performance, concentration, memory;
cardiovascular diseases;
headache;
obesity (the body, as if in defense, tries to make up for the lack of energy with extra calories);
in men, due to lack of sleep, testosterone levels decrease by 30% (the belly begins to grow even in thin men, and there is a risk of inflammation of the prostate gland);
the level of the stress hormone cortisol increases;
Depression and insomnia may develop;

The main danger of lack of sleep is the disruption of the body's normal biological rhythms. During the day, each organ and system has its own periods of activity and rest. Chemical reactions occur inside the body, which also depend on biorhythms.

Violation of sleep and wakefulness and the duration of rest leads to very serious internal disorders, the cause of which is desynchronosis. Unfortunately, the list of disorders that can result in desynchronosis is not limited to those listed above.

Up to a certain point, a person can cope with lack of sleep by changing his lifestyle through an effort of will. However, over time, chronic lack of sleep can lead to sleep disturbances that one cannot cope with.

Signs of lack of sleep

The best way to tell if you're getting enough sleep at night is to take stock of your condition during the day. Although people who are used to constantly “saving money” on their vacation may no longer remember what it’s like to truly be awake, to be as concentrated as possible. But there are certain signs that a person is not getting enough sleep.

You may be sleep deprived if:

need an alarm clock to wake up on time;
you can reset the alarm clock for a few more minutes after the ringing;
difficulty waking up and getting out of bed;
you feel sluggish during the day;
you can switch off in a meeting, in classes or in an empty office;
feel drowsy while driving and after eating;
need a nap during the day, at least for a short time;
fall asleep quickly while watching TV;
on weekends you can sleep much longer than on weekdays;
fall asleep within 5 minutes of getting into bed.

What are the types of sleep disorders?

Insomnia (insomnia) - a person has difficulty falling asleep and staying asleep.
Hypersomnia is unhealthy sleepiness.
Parasomnia - sleepwalking, night terrors and nightmares, bedwetting, epileptic seizures at night.
Situational (psychosomatic) insomnia is insomnia of an emotional nature that lasts less than 3 weeks.
Presomnia disorders - when a person has difficulty falling asleep.
Intrasomnia - frequent awakenings;
Post-somnia disorders - disorders after waking up, fatigue, drowsiness.
Sleep apnea - slowing and stopping of breathing during sleep (the patient himself may not notice anything)
Bruxism is a spasm of the masticatory muscles during sleep - the jaw clenches, the person grinds his teeth.

Sleep disturbances can lead to diseases of the cardiovascular and endocrine systems, obesity, decreased immunity, irritability and memory loss, muscle pain, convulsions, and tremors.

If you have sleep-related problems, you should consult a neurologist or psychotherapist.

How much sleep does an adult need?

Scientists note that the duration of sleep is determined by the body individually. For this reason, eight hours a day may even be too much for some. For some, four to five hours are enough for proper rest. Many are inclined to think that everything is individual and there are no boundaries. So how much sleep does an adult need?

On average, it takes six to eight hours a day to get enough sleep. In most cases, the body is set up for eight hours of sleep. However, you should not rely on statistics, because each organism has its own characteristics. History provides vivid examples when famous people did not fit into standard schedules:

Napoleon slept five hours a night;
Einstein - 12 hours;
Leonardo da Vinci - 15-minute sleep every 4 hours (1.5 hours in total).

Only you can decide how much sleep you need: eight hours, less or more. If you pay close attention to your well-being and experiment, you can understand what length of night's rest will be optimal for you. To get started, try using our online sleep calculator. Stick to the regime that he calculates for several days, and you will definitely notice changes for the better: you will stop wanting to sleep during the day, it will become easier to wake up in the morning, and you will have more energy.

Myths and facts about sleep

Myth: Sleeping an hour less will not affect your activity during the day.

Fact: a person may not feel very sleepy, but a lack of nightly rest, even 1 hour, can affect the adequacy of thinking and the speed of reaction. Plus, even this seemingly minor lack of sleep can compromise your cardiovascular health, energy levels, and ability to fend off infections.

Myth: The human body quickly adapts to different sleep schedules.

Fact: in fact, the body is capable of “rebuilding” its biological clock by a maximum of 1-2 hours a day without consequences. This means that after moving to a different time zone or after switching to a night shift, the body may need at least a week to adjust to the new schedule of life.

Myth: Getting more sleep at night can relieve excessive daytime fatigue.

Fact: It is important to understand that the quantity and quality of sleep are two different things. Some people can sleep for 9-10 hours, but do not feel rested after waking up just because the quality of their rest wants to be better.

Myth: On the weekend you can sleep off the entire week.

Fact: It is impossible to completely compensate for the lack of sleep accumulated during the work week. This practice can only negatively affect the rest-wake cycle, due to which a person may remain active late into the night on Sunday, but will have a very difficult time waking up on Monday morning.

Is long sleep beneficial?

Well, if lack of sleep is so harmful, we think, then we need to sleep a lot. Sleeping 10–15 hours a day is considered excessive. It turns out that lack of sleep and too much sleep are equally harmful to humans. When there is an excess of the sleep hormone, a person very quickly begins to become overtired. It happens that such people say: the more I sleep, the more I want.

This happens due to the fact that the same biological rhythms of the body are upset. As a result, the levels of hormones necessary for a healthy life change. Such people feel a lack of strength, laziness and apathy.

As with lack of sleep, too much sleep reduces performance, and all this can lead to depression.

Often a person chooses sleep, consciously avoiding important matters, problems and traumatic situations. This further worsens his condition and relationships with loved ones, because these problems do not go away, but only accumulate like a snowball.

Physically, excessive sleep can lead to an increase in migraine attacks, stagnation of blood in the vessels, increased blood pressure, swelling, etc.

Is sleeping during the day good or bad?

A number of European countries, especially Mediterranean countries, practice an afternoon siesta - a short afternoon rest. Of course, this is also due to the peculiarities of the climate (it’s hard to work in the midday heat), but it was also noticed that even a short half-hour rest gives a new influx of energy, increases visual and mental concentration, and improves performance.

In this case, the main thing is not to overdo it. The optimal time for a daytime nap is no more than 30 minutes.

Prolonged daytime sleep leads to an imbalance in a person's biological clock, causing headaches, lethargy and apathy. Yes, and at night you will have difficulty falling asleep.

Many beliefs are associated with a bad dream at sunset. The time between 16 and 17 hours is considered the worst for rest, because according to the legends of the ancient Slavs, the sun, going beyond the horizon, draws out and takes away the energy of a sleeping person. During this period, Morpheus does not increase strength, but shortens the hours of life; the person gets up not rested, but exhausted.

To believe or not to believe in myths is everyone’s business, but doctors do not recommend sleep during this time period. Even if you really want to sleep, it is better to wait, endure and go to bed closer to night.

How much sleep does a child need?

In children, as in adults, the duration of sleep is individual. Sleep duration indicators for children depend on their age:

Children 2–4 years old should sleep about 16 hours;
4–5 years – 13 hours;
6–7 years – 12 hours;
teenagers - up to nine hours.

In each case, sleep for a person becomes the basis of his good health, so you need to take care of proper rest in order to always feel alert and healthy. Use our sleep calculator to know what time you need to get up in the morning to feel energized!