Depending on your situation you might want to know when to go to sleep in order to wake up at a specified time (in this case go for Scenario 1), you might want to determine the best times to wake up after having gone to sleep at a specified time (in this case go for Scenario 2), you might want to simply know the best times to wake up if you were to go to sleep this instant (in this case go for Scenario 3) or if plan to take a power nap it will give you the best time at which you should wake up (in this case go for Scenario 4).
During the night, sleeping follows a predictable pattern, moving back and forth between deep sleep and REM sleep. Together, REM and non-REM sleep stages form a complete sleep cycle. Each cycle typically lasts about 90 minutes and repeats four to six times over the course of a night.
First stage also known as "transitional sleep" – it lasts for about five minutes. Your eyes move slowly under the eyelids, muscle activity slows down, and you are easily awakened.
Second stage also known as "light sleep" – This is the first stage of true sleep, lasting from 10 to 25 minutes. Your eye movement stops, heart rate slows, and body temperature decreases.
Third stage also known as "deep sleep" – in this stage it's difficult to awaken, and if you forcibly wake up, you do not adjust immediately and often feel groggy and disoriented for several minutes. In this deepest stage of sleep, your brain waves are extremely slow. Blood flow is directed away from your brain and towards your muscles, restoring physical energy.
REM sleep (this is where dreams occur) – time to get there is approximately 70 to 90 minutes after falling asleep. Your eyes move rapidly, your breathing shallows, and your heart rate and blood pressure increase. During this stage, your arm and leg muscles are paralysed.
"Previous sleep studies have indicated that both short and long-duration sleep had higher mortality rates. However, none of those studies were large enough to distinguish the difference between 7 and 8 hours a night, until now."
These values are the average recommended hours of sleep required for your age and health group...
|#||Age Group||Recommended Sleep Hours|
|1||newborn to 2 months old||12 - 18 hours|
|2||3 months to 1 year old||14 - 15 hours|
|3||1 to 3 years old||12 - 14 hours|
|4||3 to 5 years old||11 - 13 hours|
|5||5 to 12 years old||10 - 11 hours|
|6||12 to 18 years old||8.5 - 10 hours|
|7||Adults (18+)||7.5 - 9 hours|