How Much Sleep to Feel Refreshed?

For optimal health and well-being, adults should aim for 5-6 complete sleep cycles. This typically means about 7.5 to 9 hours of sleep per night to wake up feeling fully rested and energized.

Avoid screens before bed

Blue light from screens can disrupt melatonin production, affecting how quickly you fall asleep.

Avoid caffeine at least 6 hours before bed to prevent sleep disruption.

Go to bed and wake up around the same time daily to regulate your sleep cycle.

An ideal bedroom temperature of 65-68°F (18-20°C) promotes quality sleep.

A relaxing routine like reading or a warm bath prepares your body for rest.

Sleep Calculator: Find Your Perfect Bedtime & Wake-Up Time

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