Complete Guide for a Great Sleep

by Shaula Saldaña March 20, 2020

Complete Sleeping Guide with Sleep Calculator

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Do you really know how many hours you slept last night? It's very good to keep track of how much you slept at night, and although it is not a priority, it is something that can be very helpful, since getting enough sleep is essential for our health.

Perhaps many of us do not give it much thought, but the number of hours we sleep can affect everything in our lives, including alterations from our body weight to our metabolism, brain function and mood.

Many people already have a fixed time to get up because of their daily routines, but not a fixed time to go to sleep. This factor is the one that changes the most, and can be altered by work schedules, family obligations, social life, tiredness or watching a documentary or series on TV.

It's really helpful to set sleeping schedules, since you can really promote a functional and more restful sleep.

Later on this blog post, we'll tell you everything you need to know to help you better understand how to calculate the ideal time for you to go to sleep, according to the time you'll be waking up the next day in order to enjoy a healthy natural sleep cycle. We'll also talk about sleep cycles and how a disorder in them can affect our health.

 

How much do I need to sleep? 

¿Cuánto necesitas dormir?

The amount of sleep we need changes throughout life. A baby may need up to 17 hours of sleep each day, while an older adult can get as little as 7 hours a night.

According to the National Sleep Foundation, here are the general sleep guidelines for different age groups:

Sleep guidelines:

  • From birth to 3 months: 14 to 17 hours
  • 4 to 11 months: 12 to 15 hours
  • 1 to 2 years: 11 to 14 hours
  • 3-5 years: 10-13 hours
  • 6 to 13 years: 9 to 11 hours
  • 14 to 17 years: 8 to 10 hours
  • 18 to 64 years: 7 to 9 hours
  • 65 years and older: 7 to 8 hours

Each person's sleep needs are different. Even within the same age group, some people may need at least 9 hours of sleep per night to feel well rested, while others in the same age group may find that 7 hours of dream are suitable for them. Below we'll share a simple sleep calculator so you can start feeling better rested at night.

 

Sleep Calculator

To make a good calculation of your sleeping hours, you'll have to take into account these 3 points:

  • What time you'll be waking up at
  • You must complete five to six 90-minute sleep cycles
  • You need 15 minutes on average to fall asleep

Now that you know, below there's a sleep calculator so you can see what time you should be falling asleep every day depending on the sleep cycles you want to complete. Download this calculator to your phone so you can always have it on hand and can enjoy a better night's sleep:

Sleep calculator for download

 

What are Sleep Cycles?

When you go to sleep, your brain and body go through several sleep cycles. Each cycle includes four different stages.

  • The first three stages are part of non-rapid eye movement (NREM) sleep.
  • The last stage is rapid eye movement (REM) sleep.

NREM stages used to be classified as stages 1, 2, 3, 4 and REM. As of now, the National Sleep Foundation classifies them this way:

  • N1 (formerly stage 1): This is the first stage of sleep, and is the period between being awake and falling asleep.
  • N2 (formerly stage 2): The onset of sleep begins at this stage as your surroundings are unknown. Body temperature drops slightly, breathing and heart rate become regular.
  • N3 (formerly stages 3 and 4) - This is the deepest, most restorative sleep stage during which breathing slows down, blood pressure drops, muscles relax, hormones are released, healing occurs, and the body becomes to energize.
  • REM: This is the final stage of the sleep cycle. It occupies approximately 25 percent of the sleep cycle. This is when the brain is most active and dreams occur. During this stage, the eyes move back and forth rapidly under the eyelids. REM sleep helps improve mental and physical performance when you wake up.

It takes, on average, about 90 minutes to complete each cycle. If you can complete five cycles per night, you will get 7.5 hours of sleep per night. Six complete cycles is approximately 9 hours of sleep.

What is sought here is that care must be taken that sleep is not interrupted in the middle of these sleep cycles. Why? Generally, one feels more refreshed and energized if they wake up at the end of a sleep cycle.

 Resultado de imagen de sleep cycles

Why is Sleeping Well so Important? 

Cómo mejorar la calidad del sueño

Sleeping well is crucial for many reasons. A good night's sleep:

  • Regulates the release of hormones that control appetite, metabolism, growth and healing
  • Increases brain function, concentration, focus and productivity
  • Reduces the risk of heart disease and stroke
  • It helps control weight.
  • It keeps the immune system stable.
  • The risk of chronic diseases such as diabetes and high blood pressure is reduced.
  • It improves sports performance, reaction time and speed.
  • It can reduce the risk of depression.

 

Tips for Sleeping Better

To improve your health during sleep, consider the following tips:


During the day:

  • Exercise regularly, but try to schedule your workouts at least a few hours before going to sleep. Exercising just before bedtime may cause sleep disruption.
  • Increase your exposure to sunlight or bright lights during the day. This can help maintain your body's circadian rhythms, which affect your sleep-wake cycle.
  • Try not to take long naps, especially in the late afternoon.
  • Try to get up at the same time every day.


Before going to bed:

  • Mainly: you should limit the intake of alcohol, caffeine and nicotine at night. These substances have the potential to disrupt your sleep or make it difficult for us to sleep soundly.
  • Not to have contact with lights of electronic screens 30 minutes before going to bed. The light from these devices can stimulate the brain and make it harder to fall asleep.
  • Get used to a relaxing routine before bed, such as taking a warm bath or listening to relaxing music.
  • Turn off the lights a little before bed to help your brain understand that it's time to sleep.
  • And finally. According to the National Sleep Foundation, 18.3 ° C is an ideal sleeping temperature.

In conclusion:

If you're aiming for 7 to 9 hours of sleep each night, the sleep calculator we shared above can help you achieve your goals. Sleeping well is essential for good health. If you're having trouble falling asleep or falling asleep, you may want to consider talking to your GP or healthcare staff to help you determine if there is an underlying cause.

 

Learn about Birdman Products!

 

References:

 



Shaula Saldaña
Shaula Saldaña

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