A NEW online sleep calculator has revealed the exact time you should go to bed to feel rested.
If you’re having trouble waking up in the morning, this could be a handy tool to help you feel refreshed when the alarm goes off.
That sleep tool asks a series of questions to find out what type of sleeper you are and how your daily routine might be affecting your sleep.
First you’ll be asked your age – this is a helpful tool for parents who may want to help their little one get into a routine.
Age is an important factor when it comes to sleep studies have already shown that aging can make it harder for you to fall asleep – which in turn means you may have trouble getting up on time.
You will then be asked every day when you want to wake up.
The NHS states that if you have trouble sleeping, you should try not to eat large meals before bed.
This is because the body has to work to break down the food.
As part of the quiz, you will also be asked what time your largest meal is and if you exercise, what time of the day.
The experts said most people like to eat a big dinner, but doing it too close to the bed could affect your sleep.
“By the time you’re ready for bed, you’ll feel a spike in blood sugar and an uncomfortable feeling of fullness.
“Try to have a large breakfast and a smaller meal at night so you can sleep comfortably,” they said.
You will also be asked if you use caffeine, drugs, nicotine, sleeping pills or alcohol.
The experts said that you should avoid late afternoon tea, coffee or energy drinks as caffeine is a stimulant that keeps you awake.
Activities that you do two hours before bedtime, such as reading, watching TV or scrolling on your phone, are also scrutinized.
Studies have previously shown that looking at your phone or screen can interfere with your sleep due to the light missed by blue screens.
The 15-minute rule that can help insomniacs nod off
If you suffer from insomnia, a “fifteen minute rule” can send you to dreamland in no time.
The advice follows the findings of a comprehensive study by the University of Oxford, the Nuffield Department of Clinical Neurosciences and the Sleep and Circadian Neuroscience Institute.
dr Bryony Sheaves and Professor Colin Espie have a guide to implement the results.
“To foster your bed-sleep connection, follow the quarter-hour rule.
“If you notice that you’re not sleeping within about 15 minutes of going to bed, try to get up,” the experts advised.
What you do with those 15 minutes is entirely up to you.
You can go to another room, distract yourself with a book, or do your relaxation routine until you feel sleepy again.
Just don’t spend time on your phone or computer, as exposure to blue light can make it difficult to fall asleep.
“There is no need to look at the clock,” the study authors wrote. “Just estimate a quarter of an hour.”
After that, you should be able to fall asleep easily – don’t keep your eyes on the clock when you go back to bed.
Even if you have trouble falling asleep, get up on time the next day instead of sleeping late.
“Bright lights at night can disturb your sleep. Using your phone late at night can keep you awake and prevent you from falling asleep on time.
“Try turning off electronics and bright lights to prepare for sleep.
“Late night TV viewing is associated with poor sleep and is most common among night owls.
“That’s because TV screens emit a form of blue light that can cause the brain to become overactive. Our tip is not to regularly watch late-night TV,” they said.
You’ll also be asked if you’ve ever gotten up to go to the bathroom at night because you’re too hot — or if you’ve been awakened by noise, light, movement, or shortness of breath.
Finally, you will be asked what position you sleep in, on your side, on your back or on your front.
The experts said side sleeping is one of the most popular sleeping methods, but you should be careful as your sleeping position could affect your posture.
“Try to sleep with your back straight and your legs fully extended, this will relax your muscles and straighten your posture.
“Use a pillow that fits comfortably between your shoulder head while aligning your neck with your spine to avoid pressure.
“It may also help to put a pillow or blanket between your knees to relieve tension in several joints,” say the experts.
The calculator will then display your results.
The experts from Do my blinds showed how the results were calculated.
“During sleep, you go through different stages of light, deep, or REM sleep.
“Experts recommend 4-6 sleep cycles for adults, which equates to about 6-9 hours of sleep.
“We also deducted 15 minutes while you fall asleep,” they said.
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https://www.thesun.ie/health/8654419/new-online-sleep-calculator-when-go-bed/ New online sleep calculator reveals when you should go to bed