The app uses a year’s worth of your phone use behavior and proprietary sleep-science-based models to work out your sleep. The quicker, easier, and more reliable way of finding out your sleep need is by using the RISE app. By the end of that time, you may have paid back any sleep debt and be sleeping for the amount of time you need - although this isn’t a foolproof method. This is why it’s important to track your sleep for one to two weeks. But your body may just be taking the opportunity to catch up on sleep or get some extra shut-eye if you're ill. You may temporarily need more sleep: You may find yourself sleeping for nine hours during your alarm-free week and think this is what you needed all along. We can’t go a few days without an alarm - let alone two weeks! It can be unrealistic to ditch your alarm clock: Most of us have jobs, kids, or early morning commitments.You need to think about the time it took to fall asleep and the time you were awake during the night - which you may not even remember. If you get into bed at midnight and wake up at 8 a.m., this won’t equal eight hours of sleep. It’s hard to know your exact sleep duration: Studies show we tend to think we got more sleep than we actually did, and it’s not straightforward to work out.There are a few problems with this method: This method of finding out your sleep need is called the “sleep rebound” method. This can give you an idea of how much sleep you need. Keep a sleep diary and write down when you fall asleep and when you naturally wake up. Try waking up without an alarm for at least a week, but ideally two weeks. Here’s how these two methods work: Wake Up Without an Alarm Clock for a Week or Two You can work out how much sleep you need by waking up without an alarm for one or two weeks or by downloading the RISE app. For those aged 24 to 59, the median sleep need is eight hours and 24 minutes - a difference of only six minutes! For RISE users over 60, the median sleep need is eight hours and 18 minutes. Our sleep need data doesn’t back up that theory, though. Studies show older adults get less sleep, so it’s assumed they need less. Sleep becomes harder to get as we grow older. They come from studies looking at how much sleep people get, not how much they need, and they’re based on self-reported data, which research shows is often inaccurate.įor example, older adults may not need less sleep, despite many guidelines hinting that they do. A 2018 paper states, “although sleep recommendations are a good tool for public health surveillance, they need to be adapted on a case-by-case basis in clinic (not a one-size-fits-all recommendation).” These age-based sleep recommendations are useful, but they’re just guidelines. According to the National Sleep Foundation, this is the recommended amount of sleep by age group: The amount of sleep you need will change depending on your age.
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