I know that I can sleep 7.5 hours a night and feel completely fine during the day, but it's when I screw up my schedule by staying up too late and ending up with only 6 or something that I feel groggy throughout the day. I use a web app called Sleepytime to calculate how many 45 minute sleep cycles I will need a night.
Link: http://www.bbc.co.uk/news/magazine-16964783
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