About three hours, because the first hour is still hot, so try to exercise as much as possible during this time. You can pedal your bike in bed, and the next two hours are to absorb time. You can squat and massage for 5- 10 minutes during this time. It's best not to take it off after sleeping, because there are chemicals in it that are more or less bad for your body and skin!

It's all personal experience. Typing is extremely tiring.