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If you find yourself struggling with falling asleep or staying asleep, making some simple adjustments to light exposure, activity levels, stress, and your environment will support you in finding a long-term solution. Some people are better off going to bed early and waking up early (early birds), while others feel better going to sleep later and waking up later.

These are determined principally by heat and light, making it natural to sleep when it's colder and darker, and wake when it's lighter and warmer.Understanding basic sleep hygiene will give you insight into what things you may be doing that cause you to have trouble falling asleep, staying asleep, and waking up tired. If that doesn't help, you should focus on improving the quality of your sleep by understanding basic sleep hygiene guidelines. If you have any questions about this sleep calculator or would like to reach out to one of our experts, please don't hesitate to send us a message. We created this personalized sleep calculator because we believe people should know roughly when they should wake up and what time they should aim to go to sleep based on the latest recommendations from the National Institute of Health, the Sleep Health Journal, and other trusted sources. Because sleep cycles and recommended sleep times vary by age, we took that into account when approximating the best times for you.