This online sleep calculator will help you to find out the best time to wake up feeling refreshed and alert if you want to fall asleep at a specified time. The calculator works by counting forwards in sleep cycles. Each cycle typically lasts about 90 minutes and repeats several times over the course of a night. Six best times to wake up are calculated and you can choose the one which best suits you. Just take into account that a healthy sleep for an adult consists of 7 – 9 hours (5 or 6 sleeping cycles) and that the average time to fall asleep is 14 minutes, so you have to be in the bed accordingly before the specified bedtime. In case you want to find out the best time to fall asleep in order to wake up at a specified time check our Bedtime Calculator.
Best time to wake up
The basic information about sleep cycles can be found in the information part following our Bedtime Calculator.
To use our Sleep Calculator it is important to be able to fall asleep at a specific time which is not easy for many of us. Having healthy sleep habits can help a lot, and very important for keeping of your quality of life. But what if you need to fall asleep at a specific time? There are many tips that can help you to fall asleep quickly.
Here we want to offer you just two of the simplest and most effective of them.
The military method
This routine was intended to help U.S. Army soldiers fall asleep in 2 minutes or less. It consists of the following steps.
• Relax your facial muscles, including the muscles inside your mouth.
• Drop your shoulders to release the tension and let your arms dangle too, one side of your body at a time.
• Breathe in and out, relaxing your chest and then let gravity relax your thighs, legs and calves.
• Clear your mind for 10 seconds by imagining a relaxing scene. If thoughts come naturally, let them pass.
• If this doesn’t work, you can instead chant the mantra, “Don’t think, don’t think, don’t think” for 10 seconds.
• Within 10 seconds, you should fall asleep!
4-7-8 breathing method
The yogis use this method to achieve a state of complete relaxation, counteracting stress and anxiety. Mixing together the powers of meditation and visualization, this breathing method becomes more effective with practice. This simple method consists of the following three easy steps.
• Get settled into a comfy position and simply inhale through your nose for 4 seconds.
• After that hold your breath for 7 seconds.
• Then exhale slowly through your mouth for 8 more seconds.
Repeat until you fall asleep. After a number of exercises you’ll be able to fall asleep in 2 minutes.
Related calculators
Check out our other health calculators such as Bedtime Calculator.