{"id":3754,"date":"2023-07-20T14:41:49","date_gmt":"2023-07-20T07:41:49","guid":{"rendered":"https:\/\/changmibedding.com\/?p=3754"},"modified":"2026-03-02T14:32:16","modified_gmt":"2026-03-02T07:32:16","slug":"scientific-sleep-schedule-to-work-effectively","status":"publish","type":"post","link":"https:\/\/changmibedding.com\/en\/scientific-sleep-schedule-to-work-effectively\/","title":{"rendered":"How to calculate scientific sleep time to work more effectively"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_80 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title ez-toc-toggle\" style=\"cursor:pointer\">Index<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewbox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewbox=\"0 0 24 24\" version=\"1.2\" baseprofile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/changmibedding.com\/en\/scientific-sleep-schedule-to-work-effectively\/#Tinh_thoi_gian_ngu_co_vai_tro_nhu_the_nao_doi_voi_suc_khoe\" >What role does sleep timing play in health?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/changmibedding.com\/en\/scientific-sleep-schedule-to-work-effectively\/#Tinh_thoi_gian_ngu_giup_gia_tang_suc_khoe_ve_tim_mach\" >Calculating sleep time helps increase cardiovascular health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/changmibedding.com\/en\/scientific-sleep-schedule-to-work-effectively\/#Dam_bao_hoat_dong_cua_he_mien_dich_trong_co_the\" >Ensure the functioning of the body&#039;s immune system<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/changmibedding.com\/en\/scientific-sleep-schedule-to-work-effectively\/#Giup_giam_can_dao_thai_mo_thua\" >Helps lose weight and eliminate excess fat<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/changmibedding.com\/en\/scientific-sleep-schedule-to-work-effectively\/#Chu_ky_ngu_la_gi_3_ly_do_ban_can_phai_biet_tinh_thoi_gian_ngu_danh_cho_chinh_minh\" >What is a sleep cycle? 3 reasons why you need to know how to calculate your own sleep time?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/changmibedding.com\/en\/scientific-sleep-schedule-to-work-effectively\/#Chu_ky_ngu_la_gi\" >What is sleep cycle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/changmibedding.com\/en\/scientific-sleep-schedule-to-work-effectively\/#Ly_do_ban_nen_tinh_thoi_gian_ngu\" >Reasons why you should calculate your sleep time:\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/changmibedding.com\/en\/scientific-sleep-schedule-to-work-effectively\/#Goi_y_3_cach_tinh_thoi_gian_ngu_theo_chu_ky_giup_ban_co_giac_ngu_chat_luong\" >Suggestions for 3 ways to calculate sleep cycle time to help you have quality sleep<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/changmibedding.com\/en\/scientific-sleep-schedule-to-work-effectively\/#Mot_vai_meo_de_ban_co_giac_ngu_ngon_moi_dem\" >Some tips to help you get a good night&#039;s sleep every night<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Sleep is a key factor in ensuring the quality of life. A sufficient amount of sleep will help you recharge, stay alert, clear-headed and your muscles regenerate the next day.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sleep is so important, but do you know how to calculate sleep time? How much sleep is enough? Let&#039;s find out together <a href=\"https:\/\/changmibedding.com\/en\/\" target=\"_blank\" rel=\"noopener\">Changmi Bedding<\/a> Find out below.<\/span><\/p>\n<figure id=\"attachment_3755\" aria-describedby=\"caption-attachment-3755\" style=\"width: 800px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"wp-image-3755\" src=\"https:\/\/changmibedding.com\/wp-content\/uploads\/2023\/07\/6-Bi-Quyet-Co-Giac-N.jpg\" alt=\"Sleep less but still be alert the next day\" width=\"800\" height=\"533\" title=\"\" srcset=\"https:\/\/changmibedding.com\/wp-content\/uploads\/2023\/07\/6-Bi-Quyet-Co-Giac-N.jpg 600w, https:\/\/changmibedding.com\/wp-content\/uploads\/2023\/07\/6-Bi-Quyet-Co-Giac-N-510x340.jpg 510w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-3755\" class=\"wp-caption-text\">Sleep well and wake up more refreshed<\/figcaption><\/figure>\n<h2><span class=\"ez-toc-section\" id=\"Tinh_thoi_gian_ngu_co_vai_tro_nhu_the_nao_doi_voi_suc_khoe\"><\/span><span style=\"font-weight: 400;\">What role does sleep timing play in health?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Sleep timing is considered very important because you need to know how long you need to sleep, when you go to bed and when you wake up. This has a direct impact on the quality of your sleep.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Getting enough and proper sleep will help the body recover physically, muscles will regenerate and develop effectively, the body will recharge the energy consumed the previous day, and the spirit will also feel happier.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Calculating a reasonable sleep time also helps us control our rest time, regulate our personal life rhythm, and help us recover and regenerate energy for other activities.<\/span><\/p>\n<figure id=\"attachment_3756\" aria-describedby=\"caption-attachment-3756\" style=\"width: 800px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"wp-image-3756\" src=\"https:\/\/changmibedding.com\/wp-content\/uploads\/2023\/07\/nang-luong-tich-cuc-1-1024x576-1.jpg\" alt=\"Sleep less but still be alert the next day.\" width=\"800\" height=\"451\" title=\"\" srcset=\"https:\/\/changmibedding.com\/wp-content\/uploads\/2023\/07\/nang-luong-tich-cuc-1-1024x576-1.jpg 600w, https:\/\/changmibedding.com\/wp-content\/uploads\/2023\/07\/nang-luong-tich-cuc-1-1024x576-1-510x287.jpg 510w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-3756\" class=\"wp-caption-text\">Sleeping properly helps you feel alert the next day.<\/figcaption><\/figure>\n<h3><span class=\"ez-toc-section\" id=\"Tinh_thoi_gian_ngu_giup_gia_tang_suc_khoe_ve_tim_mach\"><\/span><span style=\"font-weight: 400;\">Calculating sleep time helps increase cardiovascular health<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">At night, when you know how long you need to sleep by calculating your sleep time, it will help the blood vessels have enough time to rest and will work less, reducing the pressure when transmitting blood to the heart. At the same time, it will limit the case of the heart working too hard leading to heart failure and stroke.<\/span><\/p>\n<figure id=\"attachment_3757\" aria-describedby=\"caption-attachment-3757\" style=\"width: 800px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"wp-image-3757\" src=\"https:\/\/changmibedding.com\/wp-content\/uploads\/2023\/07\/tim-mach-16490025559731727665095.jpg\" alt=\"Sleep less but still awake\" width=\"800\" height=\"627\" title=\"\" srcset=\"https:\/\/changmibedding.com\/wp-content\/uploads\/2023\/07\/tim-mach-16490025559731727665095.jpg 600w, https:\/\/changmibedding.com\/wp-content\/uploads\/2023\/07\/tim-mach-16490025559731727665095-511x400.jpg 511w, https:\/\/changmibedding.com\/wp-content\/uploads\/2023\/07\/tim-mach-16490025559731727665095-510x400.jpg 510w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-3757\" class=\"wp-caption-text\">Helps improve cardiovascular health<\/figcaption><\/figure>\n<h3><span class=\"ez-toc-section\" id=\"Dam_bao_hoat_dong_cua_he_mien_dich_trong_co_the\"><\/span><span style=\"font-weight: 400;\">Ensure the functioning of the body&#039;s immune system<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you know how to calculate your sleep time each night, your immune system will not only have enough time to recover but also increase its resistance, regenerate and develop to prevent the invasion of external viruses.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This helps to avoid illnesses caused by weather changes and helps to dispel feelings of fatigue and lethargy in the morning.<\/span><\/p>\n<figure id=\"attachment_3758\" aria-describedby=\"caption-attachment-3758\" style=\"width: 800px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"wp-image-3758\" src=\"https:\/\/changmibedding.com\/wp-content\/uploads\/2023\/07\/he-mien-dich.jpg\" alt=\"increase resistance\" width=\"800\" height=\"533\" title=\"\" srcset=\"https:\/\/changmibedding.com\/wp-content\/uploads\/2023\/07\/he-mien-dich.jpg 600w, https:\/\/changmibedding.com\/wp-content\/uploads\/2023\/07\/he-mien-dich-510x340.jpg 510w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-3758\" class=\"wp-caption-text\">Enhance resistance to bacterial invasion<\/figcaption><\/figure>\n<h3><span class=\"ez-toc-section\" id=\"Giup_giam_can_dao_thai_mo_thua\"><\/span><span style=\"font-weight: 400;\">Helps lose weight and eliminate excess fat<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Calculating the amount of sleep your body needs at night also helps with weight loss. According to research by the Sleep Foundation, people who don&#039;t get enough or too much sleep are more likely to be obese than those who sleep scientifically. When you get enough sleep, you will balance your body&#039;s hormones, reduce cravings, increase metabolism, and eliminate fat from your body.<\/span><\/p>\n<figure id=\"attachment_3759\" aria-describedby=\"caption-attachment-3759\" style=\"width: 800px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"wp-image-3759\" src=\"https:\/\/changmibedding.com\/wp-content\/uploads\/2023\/07\/giacngu_yzjh_XALF.jpg\" alt=\"Sleep less but still be alert the next day.\" width=\"800\" height=\"533\" title=\"\" srcset=\"https:\/\/changmibedding.com\/wp-content\/uploads\/2023\/07\/giacngu_yzjh_XALF.jpg 600w, https:\/\/changmibedding.com\/wp-content\/uploads\/2023\/07\/giacngu_yzjh_XALF-510x340.jpg 510w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-3759\" class=\"wp-caption-text\">Improve sleep quality and prevent skin aging<\/figcaption><\/figure>\n<h2><span class=\"ez-toc-section\" id=\"Chu_ky_ngu_la_gi_3_ly_do_ban_can_phai_biet_tinh_thoi_gian_ngu_danh_cho_chinh_minh\"><\/span><span style=\"font-weight: 400;\">What is a sleep cycle? 3 reasons why you need to know how to calculate your own sleep time?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"Chu_ky_ngu_la_gi\"><\/span><span style=\"font-weight: 400;\">What is sleep cycle?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The sleep cycle is a series of different states of the body and brain that occur in a fixed order during sleep. Each sleep cycle consists of 4 stages: Sleep - Light sleep - REM sleep - Deep sleep. <\/span><\/p>\n<figure id=\"attachment_3760\" aria-describedby=\"caption-attachment-3760\" style=\"width: 800px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"wp-image-3760\" src=\"https:\/\/changmibedding.com\/wp-content\/uploads\/2023\/07\/thiet-ke-1-1.png\" alt=\"4 stages of sleep\" width=\"800\" height=\"419\" title=\"\" srcset=\"https:\/\/changmibedding.com\/wp-content\/uploads\/2023\/07\/thiet-ke-1-1.png 600w, https:\/\/changmibedding.com\/wp-content\/uploads\/2023\/07\/thiet-ke-1-1-510x267.png 510w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-3760\" class=\"wp-caption-text\">How to calculate sleep stages<\/figcaption><\/figure>\n<p><b>Phase 1<\/b><span style=\"font-weight: 400;\">:<\/span><b><i> Lullaby<\/i><\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">is the stage when the brain begins to transition from a waking state to a sleeping state. Central nervous system and brain activity will gradually decrease, but you will wake up easily.<\/span><\/p>\n<p><b>Phase 2<\/b><span style=\"font-weight: 400;\"> : <\/span><b><i>Light sleep<\/i><\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During this period, brain activity continues to decrease and the body quickly falls into a state of rest. This is also the stage when muscle and bone bundles develop as well as recover, restore and maintain body health.<\/span><\/p>\n<p><b>Phase 3<\/b><span style=\"font-weight: 400;\">:<\/span><b><i> Sleep<\/i><\/b> <b><i>deep<\/i><\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">At this stage, the sleeper has fallen into a state of temporary unconsciousness, unable to perceive the outside environment, only waking up when there is an external impact. This is the time when the immune system and body cells recover and heal cell damage.<\/span><\/p>\n<p><b>Phase 4:<\/b> <b><i>Go into a dream\u00a0<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">plays an important role in the brain&#039;s information storage and memory activities, lasting from 90-120 minutes\u00a0<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Every night the brain will repeat the above dream cycle 3-6 times.<\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Ly_do_ban_nen_tinh_thoi_gian_ngu\"><\/span><span style=\"font-weight: 400;\">Reasons why you should calculate your sleep time:\u00a0<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Set your body&#039;s biological clock:<\/b><\/p>\n<figure id=\"attachment_3761\" aria-describedby=\"caption-attachment-3761\" style=\"width: 800px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"wp-image-3761\" src=\"https:\/\/changmibedding.com\/wp-content\/uploads\/2023\/07\/taptheduc-nb5_uxvz_YYHC.jpg\" alt=\"Sleep less but still awake the next day.\" width=\"800\" height=\"600\" title=\"\" srcset=\"https:\/\/changmibedding.com\/wp-content\/uploads\/2023\/07\/taptheduc-nb5_uxvz_YYHC.jpg 600w, https:\/\/changmibedding.com\/wp-content\/uploads\/2023\/07\/taptheduc-nb5_uxvz_YYHC-533x400.jpg 533w, https:\/\/changmibedding.com\/wp-content\/uploads\/2023\/07\/taptheduc-nb5_uxvz_YYHC-510x383.jpg 510w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-3761\" class=\"wp-caption-text\">healthy body<\/figcaption><\/figure>\n<p><span style=\"font-weight: 400;\">When you establish a scientific sleep schedule with a standard sleep cycle, your body will gradually set its own biological clock every morning by going to bed early and waking up early without having to wait for an alarm clock.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This not only helps increase performance and productivity but also improves morale and psychological state in a positive way.<\/span><\/p>\n<p><b>Increase the body&#039;s recovery efficiency:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Night time is the time when the body&#039;s organs rest, regenerate and recover. If you don&#039;t get enough sleep, it will affect the functioning of the body&#039;s organs.<\/span><\/p>\n<figure id=\"attachment_3762\" aria-describedby=\"caption-attachment-3762\" style=\"width: 800px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"wp-image-3762\" src=\"https:\/\/changmibedding.com\/wp-content\/uploads\/2023\/07\/ban-dem-co-the-hoat-dong-nhu-the-nao.png\" alt=\"sleep time calculation\" width=\"800\" height=\"1423\" title=\"\" srcset=\"https:\/\/changmibedding.com\/wp-content\/uploads\/2023\/07\/ban-dem-co-the-hoat-dong-nhu-the-nao.png 600w, https:\/\/changmibedding.com\/wp-content\/uploads\/2023\/07\/ban-dem-co-the-hoat-dong-nhu-the-nao-225x400.png 225w, https:\/\/changmibedding.com\/wp-content\/uploads\/2023\/07\/ban-dem-co-the-hoat-dong-nhu-the-nao-450x800.png 450w, https:\/\/changmibedding.com\/wp-content\/uploads\/2023\/07\/ban-dem-co-the-hoat-dong-nhu-the-nao-510x907.png 510w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-3762\" class=\"wp-caption-text\">Organ regeneration time at night<\/figcaption><\/figure>\n<p><strong>Gia t\u0103ng tu\u00f4\u0309i tho\u0323<\/strong><\/p>\n<figure id=\"attachment_3763\" aria-describedby=\"caption-attachment-3763\" style=\"width: 800px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"wp-image-3763\" src=\"https:\/\/changmibedding.com\/wp-content\/uploads\/2023\/07\/ngu-co-doi-co-cap-lieu-thuoc-giup-ban-tang-tuoi-tho-7.jpg\" alt=\"increase longevity\" width=\"800\" height=\"600\" title=\"\" srcset=\"https:\/\/changmibedding.com\/wp-content\/uploads\/2023\/07\/ngu-co-doi-co-cap-lieu-thuoc-giup-ban-tang-tuoi-tho-7.jpg 600w, https:\/\/changmibedding.com\/wp-content\/uploads\/2023\/07\/ngu-co-doi-co-cap-lieu-thuoc-giup-ban-tang-tuoi-tho-7-533x400.jpg 533w, https:\/\/changmibedding.com\/wp-content\/uploads\/2023\/07\/ngu-co-doi-co-cap-lieu-thuoc-giup-ban-tang-tuoi-tho-7-510x383.jpg 510w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-3763\" class=\"wp-caption-text\">Sleep better and live longer<\/figcaption><\/figure>\n<p><span style=\"font-weight: 400;\">A research presented at the annual meeting of the American College of Cardiology has shown that if you follow the principle of getting enough and proper sleep every day, you will easily wake up the next day feeling refreshed and alert. Without medication, your life expectancy can increase by up to 5 years.\u00a0\u00a0\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Goi_y_3_cach_tinh_thoi_gian_ngu_theo_chu_ky_giup_ban_co_giac_ngu_chat_luong\"><\/span><span style=\"font-weight: 400;\">Suggestions for 3 ways to calculate sleep cycle time to help you have quality sleep<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Each person has a different lifestyle. Therefore, the sleep cycle is also different. In addition, depending on age, gender, sports intensity and many other factors, each person will have a different amount of sleep time.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Below, Changmi will suggest a formula for you to calculate your own reasonable sleeping time.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Scientists say that the ideal amount of sleep to help the body truly recover effectively is to sleep 4 full cycles.<\/span><\/p>\n<p><b>How to calculate sleep time by cycle:<\/b><\/p>\n<p><b>Wake up time<\/b><span style=\"font-weight: 400;\"> = Bedtime + (90 minutes x Number of sleep cycles) + Time to fall asleep<\/span><span style=\"font-weight: 400;\"> (usually 14 minutes)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0For example, you go to bed at 1am, you want to sleep 3 cycles and it usually takes you about 10 minutes to fall asleep. The formula would be: 1 hour + (90 minutes x 3) + 10 minutes = 5 hours and 40 minutes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So just about 6 hours of sleep is enough to give you enough energy to start a new day.<\/span><\/p>\n<p><b>Calculate sleep time with tool:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">In addition to manual calculation, you can use websites to determine your sleep cycle time so that you can wake up with a full body of energy the next morning. Or phone apps to better track your rest process.<\/span><\/p>\n<p><b>Calculate sleep time by age:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Below is a table of sleep time based on age in 1 day to help you better understand the healthy sleep time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Note, the table below is for general reference only and to know exactly how much sleep you should get to suit your body you need to establish a healthy lifestyle.<\/span><\/p>\n<p><strong><img decoding=\"async\" class=\"aligncenter wp-image-3769\" src=\"https:\/\/changmibedding.com\/wp-content\/uploads\/2023\/07\/Screenshot-2020-12-06-192949-1-e1689837837171.jpg\" alt=\"sleep time calculation\" width=\"800\" height=\"508\" title=\"\" srcset=\"https:\/\/changmibedding.com\/wp-content\/uploads\/2023\/07\/Screenshot-2020-12-06-192949-1-e1689837837171.jpg 1197w, https:\/\/changmibedding.com\/wp-content\/uploads\/2023\/07\/Screenshot-2020-12-06-192949-1-e1689837837171-600x381.jpg 600w, https:\/\/changmibedding.com\/wp-content\/uploads\/2023\/07\/Screenshot-2020-12-06-192949-1-e1689837837171-1000x635.jpg 1000w, https:\/\/changmibedding.com\/wp-content\/uploads\/2023\/07\/Screenshot-2020-12-06-192949-1-e1689837837171-630x400.jpg 630w, https:\/\/changmibedding.com\/wp-content\/uploads\/2023\/07\/Screenshot-2020-12-06-192949-1-e1689837837171-768x488.jpg 768w, https:\/\/changmibedding.com\/wp-content\/uploads\/2023\/07\/Screenshot-2020-12-06-192949-1-e1689837837171-510x324.jpg 510w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Mot_vai_meo_de_ban_co_giac_ngu_ngon_moi_dem\"><\/span><span style=\"font-weight: 400;\">Some tips to help you get a good night&#039;s sleep every night<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><b>Pay attention to room temperature<\/b><span style=\"font-weight: 400;\">: Do not let the temperature get too low when sleeping, it will make you too cold and wake up easily at night, the temperature from 22-25 degrees Celsius is the most suitable temperature for a good night&#039;s sleep<\/span><\/p>\n<p><b>Do not use your phone at least 15 minutes before going to bed: <\/b><span style=\"font-weight: 400;\">Blue light will stimulate the brain to pay more attention and make the brain focus on the screen, leading to difficulty falling asleep.<\/span><\/p>\n<p><b>Meditate for 10-15 minutes before bed: <\/b><span style=\"font-weight: 400;\">Meditation is very useful because it calms the nerves, balances emotions, eliminates negative thoughts, relaxes the mind and helps you fall asleep faster.<\/span><\/p>\n<p><b>Use<\/b> <b>quality bedding products: <\/b><span style=\"font-weight: 400;\">Bedding plays an important role in your sleeping experience and helps you feel relaxed while resting. Choosing high quality bedding creates a comfortable sleeping environment and supports your sleep better.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should use bedding made from natural wood fibers with cool, breathable properties such as Tencel, Modal or Cotton 100%. Because the common point of bedding made from this material is that it is skin-friendly, highly breathable, soft and smooth, suitable for the weather in Vietnam and helps the body relax, creating conditions for good sleep.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you are looking for a reputable address, specializing in providing high-class bedding for hotels and families, Changmi Bedding is a great choice for you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Changmi is a facility specializing in providing bedding with materials imported directly from Korea and Italy. Diverse in materials, sizes, and colors. Outstanding are Tencel, Modal bedding and Microfiber pillows as well as other products such as blankets, towels, etc. All are of high quality and are often trusted by hotels.<\/span><\/p>\n<figure id=\"attachment_3772\" aria-describedby=\"caption-attachment-3772\" style=\"width: 602px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"wp-image-3772\" src=\"https:\/\/changmibedding.com\/wp-content\/uploads\/2023\/07\/46e0ef1dbe3d84dd9d7d4979a301f51b.jpg\" alt=\"Changmi Bedding\" width=\"602\" height=\"602\" title=\"\" srcset=\"https:\/\/changmibedding.com\/wp-content\/uploads\/2023\/07\/46e0ef1dbe3d84dd9d7d4979a301f51b.jpg 800w, https:\/\/changmibedding.com\/wp-content\/uploads\/2023\/07\/46e0ef1dbe3d84dd9d7d4979a301f51b-600x600.jpg 600w, https:\/\/changmibedding.com\/wp-content\/uploads\/2023\/07\/46e0ef1dbe3d84dd9d7d4979a301f51b-100x100.jpg 100w, https:\/\/changmibedding.com\/wp-content\/uploads\/2023\/07\/46e0ef1dbe3d84dd9d7d4979a301f51b-400x400.jpg 400w, https:\/\/changmibedding.com\/wp-content\/uploads\/2023\/07\/46e0ef1dbe3d84dd9d7d4979a301f51b-280x280.jpg 280w, https:\/\/changmibedding.com\/wp-content\/uploads\/2023\/07\/46e0ef1dbe3d84dd9d7d4979a301f51b-768x768.jpg 768w, https:\/\/changmibedding.com\/wp-content\/uploads\/2023\/07\/46e0ef1dbe3d84dd9d7d4979a301f51b-510x510.jpg 510w\" sizes=\"(max-width: 602px) 100vw, 602px\" \/><figcaption id=\"caption-attachment-3772\" class=\"wp-caption-text\">High-end bedding set<\/figcaption><\/figure>\n<p><span style=\"font-weight: 400;\">Website: <a href=\"https:\/\/changmibedding.com\/en\/\" target=\"_blank\" rel=\"noopener\"><strong>changmibedding.com<\/strong><\/a><\/span><\/p>\n<p>Hotline: 0935 455 266<\/p>\n<p>\u0110i\u0323a chi\u0309: 7\/D7 Khu bi\u00ea\u0323t th\u01b0\u0323 Saigonpearl, 92 Nguy\u00ea\u0303n H\u01b0\u0303u Ca\u0309nh, Qu\u00e2\u0323n B\u00ecnh Th\u1ea1nh, TPHCM<\/p>\n<p>Shopee: <a href=\"https:\/\/shopee.vn\/changmi_bedding?categoryId=100636&amp;entryPoint=ShopByPDP&amp;itemId=16176273271&amp;upstream=search\" target=\"_blank\" rel=\"nofollow noopener\">high quality<\/a><\/p>\n<p>Lazada: <a href=\"https:\/\/www.lazada.vn\/changmi-124368040\/?spm=a2o4n.pdp_revamp.0.0.4ad64a17f7i0IX&amp;type=brand\" target=\"_blank\" rel=\"nofollow noopener\">high quality<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>Gi\u00e2\u0301c ngu\u0309 la\u0300 y\u00ea\u0301u t\u00f4\u0301 then ch\u00f4\u0301t \u0111\u1ea3m b\u1ea3o ch\u1ea5t l\u01b0\u1ee3ng cu\u00f4\u0323c s\u00f4\u0301ng. M\u00f4\u0323t gi\u00e2\u0301c ngu\u0309 \u0111u\u0309 se\u0303 giu\u0301p ba\u0323n na\u0323p n\u0103ng l\u01b0\u01a1\u0323ng, tinh th\u00e2\u0300n ti\u0309nh ta\u0301o, \u0111\u00e2\u0300u o\u0301c minh m\u00e2\u0303n va\u0300 ca\u0301c c\u01a1 b\u0103\u0301p \u0111\u01b0\u01a1\u0323c \u0111\u01b0\u01a1\u0323c ta\u0301i ta\u0323o va\u0300o nga\u0300y h\u00f4m sau.\u00a0 Gi\u00e2\u0301c ngu\u0309 quan tro\u0323ng la\u0300 th\u00ea\u0301 nh\u01b0ng ba\u0323n \u0111a\u0303 bi\u00ea\u0301t ca\u0301ch ti\u0301nh [&#8230;]","protected":false},"author":1,"featured_media":3775,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[87],"tags":[],"class_list":["post-3754","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"_links":{"self":[{"href":"https:\/\/changmibedding.com\/en\/wp-json\/wp\/v2\/posts\/3754","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/changmibedding.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/changmibedding.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/changmibedding.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/changmibedding.com\/en\/wp-json\/wp\/v2\/comments?post=3754"}],"version-history":[{"count":3,"href":"https:\/\/changmibedding.com\/en\/wp-json\/wp\/v2\/posts\/3754\/revisions"}],"predecessor-version":[{"id":17655,"href":"https:\/\/changmibedding.com\/en\/wp-json\/wp\/v2\/posts\/3754\/revisions\/17655"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/changmibedding.com\/en\/wp-json\/wp\/v2\/media\/3775"}],"wp:attachment":[{"href":"https:\/\/changmibedding.com\/en\/wp-json\/wp\/v2\/media?parent=3754"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/changmibedding.com\/en\/wp-json\/wp\/v2\/categories?post=3754"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/changmibedding.com\/en\/wp-json\/wp\/v2\/tags?post=3754"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}