We’ve covered much more about chronotypes here.Īgain, you don’t need to figure this out yourself. So, when it comes to wake up times, early birds will naturally prefer earlier wake ups times, and night owls will prefer sleeping later into the day. The timing of your circadian rhythm will also depend on your chronotype, or whether you’re an early bird, night owl, or something in between. The timing of your circadian rhythm is unique to you, and it can even change each day depending on things like how long you slept for the night before, light exposure, and meal and exercise timing. Your circadian rhythm is your internal clock that runs on a roughly 24-hour cycle. The RISE app can predict your circadian rhythm each day.īeyond your sleep need, you should also think about your circadian rhythm when it comes to choosing your ideal wake up time. Think About Your Circadian Rhythm and Chronotype If you use the RISE app, it will calculate your sleep need for you, so you can easily find the best time to go to sleep. So if you’re serious about having better days, then you need to find a bedtime that allows you to get all the sleep you need.
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Most of us do, however, have much more control over when we go to bed at night. Whether it’s school or a job, a child, or a dog, external commitments usually dictate our mornings and our wake times.
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Our wake times are pretty much decided for us. The lower your sleep debt (ideally below five hours), the better you’ll feel and function.įor many of us, the whole notion of “choosing” the best time to wake up might seem strange, even as a concept.
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This can happen as soon as you start staying up past your natural bedtime, and last for days if you don’t pay back your sleep debt or keep building up more. Sleep deprivation is not only bad for your health, it brings down your mood and energy levels, and your productivity takes a dive. Sleep debt is the sleep you’ve owed your body, based on your personal sleep need, over the past two weeks. Sleep scientists agree meeting your sleep need by getting naturalistic sleep is how you can get the benefits of sleep, which is why we at Rise put a lot of emphasis on knowing and meeting your sleep need and knowing your sleep debt. The RISE app uses data from your phone, along with proprietary, sleep-science-based models to learn your unique sleep biology and calculate your sleep need in hours and minutes.
Natural wake up time plus#
The average sleep need is 8 hours 10 minutes, plus or minus 44 minutes or so, but 13.5% of people may need 9 hours or more sleep a night. Each individual requires a genetically determined amount of sleep that’s right for them. The only thing you need to know is how many hours of sleep you need, which isn’t a number you need to work out on your own. And it can be equally counterproductive to spend time trying to judge “sleep quality” ( which doesn’t have an agreed upon definition). You don’t have to get deep into the details of sleep cycles, sleep patterns, or stages of sleep - e.g., deep sleep, REM sleep, or non-rapid eye movement (NREM) sleep. Understanding sleep as it relates to next-day energy doesn’t have to be complicated.
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Find Out Your Sleep Needīefore you start thinking about the best time to wake up, you need to know exactly how much sleep you need to feel your best each day. There are a few things to consider to find the ideal wake up time for you. In this article, we’ll explain how calculating the amount of sleep you need and working with your natural circadian rhythm are the best ways to find the bedtime and wake time that will yield your best possible daytime energy levels. Some of us may not have much flexibility with our wake up times, depending on our work schedules or personal lives, but we still need to know when exactly to wake up before doing these things. Maybe what people really mean to say is, “Whenever I feel like I got enough sleep.”īut how much is enough? No matter how tired you are, if you don’t know how much sleep your body actually needs, it can be hard to tell if you’re getting enough - and equally difficult to pinpoint the wake time that’s best for you. But if you start asking that question in casual conversation, you’ll probably hear something along the lines of “when my alarm clock goes off,” or perhaps “as late as possible!”Īn answer that could be interpreted as an indication of laziness is probably about something a little more nuanced. What’s the best time to wake up? Society will say waking up early is the secret to success.