Sleep Calculator
Sleep Tips
- Keep a consistent sleep schedule, even on weekends
- Avoid screens 30-60 minutes before bedtime
- Keep your bedroom cool (18-20 C / 65-68 F)
- Avoid caffeine at least 6 hours before sleep
- Regular exercise improves sleep quality, but not too close to bedtime
- A complete sleep cycle lasts approximately 90 minutes
- Waking between cycles (not during) helps you feel more refreshed
- Most adults need 5-6 full cycles (7.5-9 hours) per night