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Ideal Sleep Time Calculator

Calculate ideal sleep duration from bedtime and wake time, providing optimal sleep schedule recommendations based on age-specific guidelines and sleep cycles.

Sleep Analysis Results

Please enter bedtime and wake time

How to use

  1. STEP 1
    Select your age group.
  2. STEP 2
    Enter your usual bedtime and wake time.
  3. STEP 3
    Click 'Calculate Sleep Time' to view analysis results and improvement suggestions.
  • Recommended sleep times are general guidelines and individual needs may vary.
  • Sleep quality depends not only on duration but also on depth and continuity.
  • If you have sleep disorders or chronic sleep deprivation, consult a doctor.
  • Pregnant women or those recovering from illness should follow medical advice.
  • This tool is for health management reference and does not replace medical diagnosis.

Tips for Better Sleep

1

Establish a consistent sleep schedule, even on weekends

2

Create a relaxing bedtime routine without screens

3

Optimize your sleep environment: cool, dark, and quiet

4

Be mindful of caffeine and alcohol intake timing

5

Exercise regularly but not too close to bedtime

6

Limit daytime naps to avoid interfering with nighttime sleep

7

Avoid large meals before bedtime

8

Use your bed only for sleep and intimacy

9

Manage stress through relaxation techniques

10

Get natural sunlight exposure during the day

Tips and FAQ

  • QUESTION 1

    What are sleep cycles?

    Human sleep alternates between REM (light sleep) and non-REM (deep sleep) in approximately 90-minute cycles. Waking up during cycle transitions helps you feel refreshed.

  • QUESTION 2

    Is there an ideal bedtime?

    Generally, bedtime between 10-11 PM is considered ideal. It's important to enter deep sleep during 10 PM-2 AM when growth hormone secretion is most active.

  • QUESTION 3

    Should naps be included in total sleep time?

    Naps complement nighttime sleep, but excessive napping can affect nighttime sleep. Short naps of 15-30 minutes are recommended.

  • QUESTION 4

    Is catching up on sleep during weekends effective?

    Excessive weekend sleep can disrupt your body clock and make Monday mornings difficult. Keep the difference within 2 hours from weekdays.

  • QUESTION 5

    Does required sleep time decrease with age?

    Yes, generally required sleep time decreases with age, and sleep tends to become lighter. 7-8 hours is appropriate for older adults.

Age-based Sleep Duration Guidelines

• Newborn (0-3 months): 14-17 hours
• Infant (4-11 months): 12-15 hours
• Toddler (1-2 years): 11-14 hours
• Preschooler (3-5 years): 10-13 hours
• School-age (6-13 years): 9-11 hours
• Teenager (14-17 years): 8-10 hours
• Young adult (18-25 years): 7-9 hours
• Adult (26-64 years): 7-9 hours
• Older adult (65+ years): 7-8 hours

※Based on National Sleep Foundation recommendations

Tips for Quality Sleep

• Go to bed and wake up at the same time every day (including weekends)
• Avoid smartphones and computers 1-2 hours before bedtime
• Keep bedroom cool (61-66°F), dark, and quiet
• Avoid caffeine after 2 PM
• Avoid intense exercise or large meals before bedtime
• Get moderate exercise and sunlight exposure during the day

This information is general guidance. Consult doctors, sleep specialists, or medical institutions for detailed advice.

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