UK Sleep Calculator: Get Enough Sleep To Wake Up Feeling Your Best (2023)

We need the right amount of sleep to stay healthy and feel refreshed, but what does that mean for you?

Try our sleep calculator to find out. 👇

There are only so many hours in the day, and with so many things competing for our attention, it's no surprise that many of us sacrifice sleep.

If you've ever gone for a night or two with not enough sleep, you'll know how awful it can feel. 😿

A 2021 YouGov survey on the average sleep time in the UK found over 40% of British adults were getting less than the recommended 7 to 9 hours of sleep per night.

But what happens if we sleep too little?

Short-term sleep deprivation consequences:

• Lack of energy
• Irritability and mood swings
• Slower reaction times

People who continuously don't get enough sleep can see its impact on their everyday lives.

Unfortunately, too little sleep can cause much more than temporary tiredness. 🤒

There are also some serious long-term health problems tied to lack of sleep.

Long-term sleep deprivation consequences:

• Getting sick more
• Weight gain and diabetes
• Cardiovascular diseases and problems
• Increased risk of depression and anxiety
• Reduced cognitive function
• Hormonal imbalances

Knowing how much sleep you need and actually getting it can improve your life today and in the future. 👯

A single sleep cycle for an adult human lasts an average of 90 to 110 minutes.

Each cycle is made up of four different sleep phases.

These phases repeat until the point when we wake up.

Each of the stages of sleep is characterised by certain features.

The deep sleep and REM sleep phases are especially important for our rest and recovery. 🔁

Phase 1 non-REM sleep: Falling asleep

The falling asleep phase begins from the moment we turn off the light and close our eyes. 🥱

This is where our heart rate, breathing and brain activity slow down.

This phase is unique as it is (usually) only part of our first sleep cycle.

In subsequent cycles, the body skips this phase and goes directly into a light sleep. 😴

Phase 2 non-REM sleep: Light sleep

While our eyes are still moving during the falling asleep phase, they come to rest completely during light sleep.

At the same time, our muscles slowly relax, and we slide into a deeper sleep. 💤

On average, we spend about half of the night in the light sleep phase.

Phase 3 non-REM sleep: Deep sleep

Finally, we reach the deep sleep phase, where our body can best recover. 💆

In this phase, our body activity is at its absolute minimum.

We are never more relaxed than during this phase. 🛌

The deep sleep phase is when our muscles, brain and immune system are able to recover.

We usually spend 30 minutes per sleep cycle in the deep sleep phase.

REM (Rapid Eye Movement) sleep

Suddenly, everything changes.

Our eyes begin to flicker, and our brain activity increases as we reach the REM phase. 🧠

This occurs between the end of one sleep cycle and the beginning of a new one.

The REM phase is where we dream.

Images, conversations, feelings and memories are awakened and classified in this phase. 🔎

The REM phase is essential for our memory, learning, creativity, and other cognitive functions.

After about 10 minutes in the REM phase, we either wake up briefly or return to light sleep.

The REM sleep calculator shows that the REM phase is the best time to get up. ⏰

How much sleep a person needs depends on their age and how long it takes them to fall asleep.

Babies need a longer sleep duration, while elderly adults need less sleep.

Our sleep cycle calculator takes different age groups into consideration – so everyone can use our sleep calculator! 🧮

Men and women need a similar amount of sleep.

But, studies suggest that, in general, women need approximately 11 minutes more a night.

A recent YouGov study actually found that almost half of the women surveyed woke up tired.

Women are more likely to:

• Struggle to fall sleep
• Wake during the night

Additionally, the physical differences in women and men can cause differences in sleep behaviour.

For instance, women are more likely to suffer from sleep disorders like insomnia, anxiety, and depression.

Why do women need more sleep?

Women's sleep quality is related to hormones.

Many women experience different depths of sleep during their menstrual cycle. 🌖

This is usually just before and after the start of menstruation.

In addition, many women report sleep disturbances during menopause.

Women tend to experience more dramatic fluctuations than men in their reproductive hormones during their monthly cycle and menopause.

How can women improve their sleep?

Keeping a sleep diary for a few months can help you understand the impact of your cycle on the quality of your sleep.

Improving sleep hygiene with a sleep planner can also help.

For instance, creating a bedroom environment and routine that promotes consistent, uninterrupted sleep is important. 🧘

This can help ensure you still go through the recommended number of 90-minute sleep cycles during the night.

Some women find that small adjustments to their sleep habits, such as taking a warm bath before bed, decrease sleep disturbances.

Our sleep-wake rhythm is anchored in our genes and has existed for thousands of years.

Unlike our ancestors, the world we live in today never sleeps.

Trains, aeroplanes, cars, screens, mobile phones, televisions, laptops - there are always lights burning and sounds disturbing the night. 📱

In particular, the blue light emitted from mobile phones is known to be disruptive to sleep patterns as it has a stimulating effect on the body and your brain waves.

Living according to the natural rhythm of the sun has become increasingly difficult. 🌇

Many people complain about problems falling asleep, and sleep disorders are increasingly common.

Creating the right bedroom environment and adopting a few sleep rituals can assist, but sometimes all you need is one of the best sleep accessories to help you drift off into a comfortable sleep. 😴

Here are our favourite sleep accessories:

Understanding your sleep cycle is an important part of making sure you get the right amount of sleep.

Our sleep calculator can help you calculate the amount of sleep you need for your age.

As you start to understand how much sleep you need, you can begin to make small adjustments to your sleep schedule and environment to get a better sleep. 😴

Using a sleep calculator is the perfect place to start!