![]() Then add 30 minutes to an hour onto your sleep need. To take sleep efficiency into account, think about your “ sleepability” score, or how easily you switch off and fall asleep at night, and how often you usually wake up during the night. ![]() You might take 30 minutes to drift off and be awake for another 30 or so minutes throughout the night, meaning you only get about seven hours of sleep. When you take sleep efficiency into account, eight hours in bed doesn’t equal eight hours of sleep. It combines sleep latency, how long it takes you to fall asleep, and sleep fragmentation, how often you wake up during the night. Sleep efficiency is the measure of how long you spend in bed actually sleeping. You need to take into account sleep efficiency. Once you know how much sleep you need a night, you can work out how long you need to spend in bed - these numbers aren’t the same. Guidelines are a starting point, however, use a tool like RISE to find out the exact right amount of sleep for you. Older adults need the same as younger adults, but may find it harder to get this sleep. According to the National Sleep Foundation, newborns need between 14 and 17 hours of sleep, school-aged children need between 9 and 11, teenagers need 9 to 10, and adults need 7 to 9. Heads-up: The amount of sleep a person needs changes depending on age group. RISE users on iOS 1.202 and above can click here to view their sleep need. RISE uses a year’s worth of your phone use behavior and proprietary sleep-science-based models to work out your sleep need and give you a number down to the minute. You can find out your exact sleep need by turning to the RISE app. One study suggests the average sleep need is 8 hours 40 minutes, plus or minus 10 minutes or so, but 13.5% of the population may need 9 hours or more sleep a night. It’s determined by genetics, just like height and eye color, and contrary to popular belief, it isn’t eight hours for everyone. The first step to figuring out the best time to go to sleep is to find out how much sleep you need each night. There’s no perfect bedtime for everyone, but here’s how to figure out yours.
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