If you sleep now, you should aim to wake up after getting about 7 to 9 hours of sleep, which is the recommended duration for healthy adults to maintain optimal health and function. Sleep cycles typically last about 90 minutes, and it is best to wake up at the end of a full sleep cycle to feel more refreshed. Since each sleep cycle is around 90 minutes, completing 5 to 6 sleep cycles (7.5 to 9 hours) is ideal. Waking up in the middle of a sleep cycle can cause grogginess and disorientation. Assuming it takes about 15 minutes to fall asleep, if you sleep now, you could try to wake up at time intervals adding roughly 7.5 hours or 9 hours from now. So practically, if you go to sleep immediately, you should set your wake-up time to be approximately 7.5 hours or 9 hours later to feel refreshed. Adults should get at least 7 hours of sleep regularly to avoid health risks associated with insufficient sleep, such as impaired immune function, weight gain, and cardiovascular disease.
