A NEW online sleep calculator has revealed the exact time you should go to bed to feel well rested.
If you struggle to wake up in the morning then this could be a handy tool to help you feel refreshed when your alarm goes off.
The sleep tool asks a number of questions to identify what sort of sleeper you are and how your daily routine could be impacting your sleep.
First you’ll be asked your age – this is a helpful tool for parents who might want to help their little one get into a routine.
Age is an important factor when it comes to sleep as studies have previously shown that aging can cause you to have a tougher time falling to sleep – which in turn means you might struggle to get up on time.
You’ll then be asked what time you want to wake up each day.
The NHS states that if you’re having trouble sleeping then you should try not to eat a big meal before bed.
This is because the body has to work to break the food down.
As part of the quiz you’ll also be asked when your biggest meal is and if you do exercise, what time of day you do so.
The experts stated that most people like to eat a big dinner, but that if you’re doing this too close to bed then you might be hurting your sleep.
“By the time you’re ready for bed you’re experiencing a spike in blood sugar and an uncomfortable bloating sensation.
“Try eating a big breakfast and a smaller meal at night to help you sleep comfortably,” they said.
You’ll also be asked if you consume caffeine, drugs, nicotine, sleeping pills or alcohol.
The experts said that you should avoid tea, coffee, or energy drinks in the late afternoon as caffeine is a stimulant will keep you awake.
Activities that you do two hours before bed are also scrutinized such as reading, watching television or scrolling through your phone.
Studies have previously shown that looking at your phone or screens can interfere with your sleep due to the light omitted by the blue screens.
The 15-minute rule that can help insomniacs nod off
If you suffer from bouts of insomnia, you can send yourself off to dreamland in no time with a “fifteen-minute rule”.
The advice comes following the results of a comprehensive studyfrom the University of Oxford, Nuffield Department of Clinical Neurosciences, and the Sleep and Circadian Neuroscience Institute.
Dr. Bryony Sheaves and Professor Colin Espie wrote a guide for implementing the findings.
“To promote your bed-sleep connection, follow the quarter-of-an-hour rule.
“If you notice that you are not asleep within around 15 minutes of going to bed, try getting out of bed,” the experts advised.
What you do with that 15 minutes is up to you.
You can go to another room, distract yourself with a book, or go through your wind-down routine until you are feeling sleepy again.
Just do not spend time on your phone or computer, as the blue light exposure can make it harder for you to fall asleep.
“There’s no need to clock-watch,” the study authors wrote. “Just estimate quarter-of-an-hour.”
After that, you should be able to fall asleep with ease – keep your eyes off the clock when you get back to bed.
Even when you’ve had difficulty falling asleep, make sure to get up on time the next day instead of sleeping in.
“Bright lights at night-time can disrupt your sleep. Using your phone late at night can keep you awake and prevent you from falling asleep on time.
“Try to switch off electronics and bright lights to prepare for bed.
“Watching television late at night has been linked to poor quality sleep and is most common for night owls.
“This is because TV screens emit a form of blue light that might cause the brain to become overactive. Our tip is to avoid watching television late at night on a regular basis,” they said.
You’ll also be asked if you ever have to get up at night to go to the toilet, because you’re too hot – or if you’ve been woken up by sound, light, movement or breathlessness.
Lastly you’ll be asked what position you sleep in, side, back or front.
The experts said that sleeping on your side is one of the most popular ways to sleep, but that you should be careful as your sleep position could harm your posture.
“Try to sleep with a straight back 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 keeping your neck aligned with your spine to avoid pressure.
“You may also find it helpful to place a pillow or blanket between your knees to relieve tension on several joints,” the experts said.
The calculator will then reveal your results.
The experts at Make My Blinds revealed how the results were calculated.
“During sleep you go through various levels of light, deep or REM sleep.
“Experts recommend a 4 – 6 sleep cycles for adults which is approximately 6 – 9 hours of sleep.
“We’ve also deducted 15 minutes while you fall asleep”, they said.
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