Sleep schedule: find your ideal rhythm for restful nights
Lucas PINOS
14 min
💡 Key takeaways:
7 to 9 hours for an adult , but listen to your body. If 7 hours feels good, perfect. If you need 9 hours, that's also perfect.
One cycle = 90 minutes . Respect your complete cycles to wake up at the right time (not in the middle of a deep cycle, otherwise you're guaranteed to feel like a zombie).
Consistency is the game changer . Go to bed and wake up at roughly the same time, even on weekends. Your body will thank you.
Lifestyle matters a great deal . Evening routine, cool and dark bedroom, no screens 1 hour before sleeping, light evening meal... All of this is the foundation.
Natural supplements can help . Melatonin, magnesium, ashwagandha... These active ingredients don't replace a healthy lifestyle, but they can really support you when you need it.
Spoiler alert: adjusting your bedtime can literally transform your days!
Summary
Do you wake up tired even though you slept all night? Do you wonder how many hours of sleep you really need to feel your best? Rest assured, you're not alone.
Sleep is supposed to be natural. Yet, between work, family obligations, and the screens that accompany us until the very last minute, our rhythms are sometimes disrupted. We find ourselves mentally calculating: "If I fall asleep now, I'll get 6 hours of sleep... or 5 hours and 45 minutes. Okay, one last video and then I'm off."
Does that ring a bell?
In this article, we'll take stock of everything together. Sleep cycles, the ideal duration according to your age, calculating the optimal bedtime… and above all, concrete solutions for getting truly restorative nights. We'll explain it all, simply. Let's go! ✨
Understanding sleep cycles: the key to quality rest
Before discussing specific hours of sleep , it's essential to understand one key element. Your night isn't simply about "sleeping for 8 hours." It consists of several successive cycles, each playing a specific role in your physical and mental recovery.
What is a sleep cycle?
A sleep cycle lasts approximately 90 minutes (sometimes a little more or less depending on the individual). To better understand the detailed workings of these cycles, you can consult our guide on sleep phases .
Each sleep cycle is divided into several distinct phases. First, light sleep: you gradually drift off to sleep, but a noise or light can still easily wake you. Then comes deep sleep , the phase of intense physical recovery where your muscles relax and your tissues repair themselves. This is the phase that truly gives you the feeling of having recovered. Finally, REM sleep plunges you into the world of dreams. Your brain is then very active: it sorts through the day's information, consolidates your memories, and manages your emotions.
Each night, you go through between 4 and 6 sleep cycles. Between each cycle, there's a brief awakening (which you usually don't notice). That's why if your alarm goes off in the middle of a cycle, you experience that unpleasant feeling of intense fatigue, even after several hours in bed.
Why respecting your cycles makes a difference
By respecting your cycles, you wake up at exactly the right time, between two cycles. And then, you feel rested.
A concrete example: It's better to sleep for 6 hours (that's 4 complete cycles) than for 7.5 hours, waking up in the middle of a deep sleep cycle. In the latter case, you'll feel like you've been run over by a truck.
Your body doesn't look at the clock 😉. It follows its own rhythm, called the circadian rhythm. This is your internal biological clock, influenced by daylight, your habits, and especially the regularity of your schedule.
How many hours of sleep do you need depending on your age?
Sleep needs vary throughout life. A newborn doesn't sleep like a teenager, who in turn has different needs than an adult or an elderly person. Let's explore this together.
Summary table of sleep needs by age
Age range |
Recommended sleep duration |
Newborns (0-3 months) |
2 PM to 5 PM |
| Infants (4-11 months) |
12 to 3 p.m. |
Young children (1-2 years old) |
11 a.m. to 2 p.m. |
Preschool children (3-5 years old) |
10 a.m. to 1 p.m. |
School-aged children (6-13 years old) |
9 to 11 a.m. |
Adolescents (14-17 years old) |
8 to 10 o'clock |
Adults (18-64 years old) |
7 to 9 a.m. |
Elderly people (65 years and over) |
7 to 8 hours |
Adults: between 7 and 9 hours (but not only)
For an adult, the general recommendation is around 7 to 9 hours of sleep per night. But let's be clear: this isn't a hard and fast rule. Some people feel perfectly rested with 7 hours, while others need 9 hours to feel truly refreshed.
However, be warned: there is indeed a small proportion of people (around 1 to 3% of the population) who are genetically programmed to sleep less. The so-called "short sleepers." But they are rare. If you sleep 5 hours a night thinking you belong to this category... and you drag yourself around all day, it's probably because you're simply chronically sleep-deprived. Let's not kid ourselves. 😅
Children and adolescents: higher needs
Growing children need more sleep to support their physical, cognitive, and emotional development. A teenager who sleeps only 6 hours a night is likely to experience difficulty concentrating, a decline in academic performance, and increased irritability.
Seniors: a sometimes fragile quality
With age, sleep often becomes lighter and more fragmented. Older people may wake up several times during the night. If this sounds familiar, there are solutions to improve your sleep comfort. In addition to a healthy lifestyle, certain natural remedies can help.
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What time should I go to bed and get up to be in good shape?
That's the question everyone's asking. And the answer is… it depends! We'll help you get a clearer picture.
The simple calculation to find your ideal bedtime
Here's a short guide to help you understand things better. Let's take a concrete example:
Do you have to get up at 7 a.m.?
– Count 4 cycles of 90 minutes = 6 hours → go to bed at 1am (but it's short);
– Count 5 cycles of 90 minutes = 7h30 → go to bed at 23h30 (more comfortable);
– Count 6 cycles of 90 minutes = 9 hours → go to bed at 10pm (ideal for optimal recovery).
Don't forget to add 15 to 20 minutes for falling asleep. If you take a long time to fall asleep, allow even more time.
Consistency, your best ally
Want to know what really makes the difference? It's not so much the exact time you go to bed. It's the regularity .
Your body thrives on routine and familiarity. Going to bed and waking up at roughly the same time every day (yes, even on weekends) greatly helps to stabilize your biological clock. It's a gentle way to take care of your natural rhythm.
⚠️ A concrete example: Do you go to bed at 11 p.m. on weekdays and sleep in until 11 a.m. on Sundays? Monday morning is likely to be difficult. Your body will no longer be in sync. Try to limit the time difference to a maximum of 1 or 2 hours on weekends. The start of the week will be much easier.
The importance of the circadian rhythm
Your circadian rhythm is influenced by light. In the morning, exposure to natural light helps you wake up. In the evening, the decrease in light promotes the production of melatonin, the sleep hormone.
That's why it's recommended to avoid screens for at least one hour before bedtime. The blue light they emit can disrupt melatonin secretion and delay sleep onset.
The consequences of lack of sleep on your well-being
Getting little sleep from time to time happens to everyone. A night out that drags on, an urgent project, a teething baby... That's life.
But when sleep deprivation becomes chronic, the repercussions go far beyond simple temporary fatigue. To delve deeper into this topic, see our full article on sleep deprivation and its consequences .
Immediate impact on your energy and mood
When you repeatedly suffer from sleep deprivation, the first signs appear quickly. You feel intensely tired from the moment you wake up, your concentration and memory are impaired, your mood becomes more fragile with a tendency towards irritability, and you have difficulty managing daily stress.
In practical terms, this translates into days where you reread the same paragraph several times without retaining anything, where you forget what you were supposed to do, where the slightest unexpected event seems insurmountable. If you experience persistent and intense fatigue , it's important to identify the causes. Not ideal for being efficient and calm.
Effects on your natural defenses
While you sleep, your body works intensely. It repairs your tissues, produces immune cells, and cleans up. It's a bit like a nighttime maintenance crew.
If you don't get enough sleep, your body's immune system doesn't have time to finish its work. As a result, you're more susceptible to environmental stressors and your recovery is slower. Discover how to boost your immune system with healthy lifestyle habits.
Longer-term consequences
Over several weeks or months, chronic sleep deprivation can lead to several negative consequences. You may experience weight gain due to a disruption of your hunger hormones, which leads you to snack more. Premature skin aging may also occur (dark circles under the eyes are only the visible part). Finally, your alertness decreases, requiring increased attention while driving or at work.
Our practical tips to improve the quality of your sleep
Now that you know how many hours of sleep you need and why it's important, let's move on to practical solutions. If you have trouble falling asleep, check out our tips for falling asleep faster . You can also discover our 8 tips for better sleep , which cover all the best practices.
Create a soothing evening routine
Your brain needs signals to understand that it's time to prepare for sleep. Establish a relaxing ritual every evening:
– Dim the lights 1 to 2 hours before going to sleep;
– Avoid screens (smartphone, tablet, computer);
– Take a warm shower or a relaxing bath;
– Read a few pages of a book;
– Practice breathing or meditation exercises.
It's a question of balance. There's no need to do everything at once; start with one or two habits and adjust gradually.
Watch what you eat in the evening
What you eat in the evening can influence the quality of your sleep. Here are a few simple rules:
– Avoid heavy or fatty meals before going to sleep;
– Limit caffeine after 4pm (coffee, tea, energy drinks);
– Avoid alcohol: even if it can facilitate falling asleep, it disrupts cycles and makes sleep less restorative.
Favor foods rich in magnesium (almonds, bananas, green vegetables) which promote muscle and nerve relaxation.
Optimize your sleep environment
Your bedroom should be a sanctuary of rest. Here's how to transform it:
– Ideal temperature : between 16 and 18°C (a room that is too warm makes it difficult to fall asleep);
– Total darkness : use blackout curtains or a sleep mask;
– Silence : if necessary, invest in earplugs or white noise;
– Comfortable bedding : mattress and pillows adapted to your body shape.
The benefits of dietary supplements to support your sleep
When a healthy lifestyle isn't enough, certain supplements can help you get a better night's sleep. Our Sleep Formula combines several natural active ingredients to promote easier sleep onset and restorative rest.
Here are the main assets that can support you:
Melatonin : This natural hormone regulates your sleep-wake cycle. It can be particularly helpful in cases of jet lag or temporary disruptions. To learn more about its use, consult our guide on Melatonin for sleep .
Magnesium : This mineral contributes to muscle relaxation and the proper functioning of the nervous system. Our magnesium bisglycinate is a highly absorbable form, ideal for complementing your evening routine.
Ashwagandha : an adaptogenic plant known for its calming properties, it helps reduce the effects of stress on the body. Discover our Organic Ashwagandha .
💡 To discover other natural solutions, consult our complete guide on the 7 dietary supplements for good sleep .
Manage your daily stress
Stress is one of the main sleep disruptors. When your mind is cluttered with thoughts, falling asleep becomes difficult. If you suffer from chronic stress that disrupts your nights, our article on stress-related insomnia may shed some light on the situation.
Some tips to calm your mind:
– Engage in regular physical activity (but avoid intense exercise in the evening);
– Try heart coherence or meditation;
– Write down your concerns in a notebook before sleeping (to "empty" your head).
Sleep disorders: when should you worry?
Everyone experiences difficult nights from time to time. But when it becomes a recurring problem, it's important to take action. Certain specific disorders deserve special attention, such as repeated night awakenings .
Signs of non-restorative sleep
You should consult a healthcare professional if you experience these persistent symptoms:
– Intense fatigue upon waking, even after 8 hours of sleep;
– Regular difficulty falling asleep (more than 30 minutes);
– Frequent night awakenings (more than 3 times per night);
– Excessive daytime sleepiness;
– Loud snoring with pauses in breathing (possible sleep apnea).
These signs may indicate poor sleep quality that requires appropriate care.
