spread 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 cycles of 1 hour 2 hours 3 hours 4 hours 5 hours 6 hours 7 hours 8 hours 9 hours 10 hours 11 hours 12 hours 13 hours 14 hours 15 hours 16 hours 17 hours 18 hours 19 hours 20 hours 21 hours 22 hours 23 hours 24 hours of sleep evenly throughout the week starting at 0:00 01:00 02:00 03:00 04:00 05:00 06:00 07:00 08:00 09:00 10:00 11:00 12:00 13:00 14:00 15:00 16:00 17:00 18:00 19:00 20:00 21:00 22:00 23:00 on Sunday Monday Tuesday Wednesday Thursday Friday Saturday for an average of 8 hours and 30 minutes per day