What could be better than getting out of bed well rested and full of energy? Unfortunately, for most of us this feeling is a rare luxury and not everyday reality. In most cases we simply can’t afford to spend enough time sleeping. But in many cases, even after sleeping for 10 hours we wake up feeling tired and keep yawning throughout the day. How to sleep a little and get enough sleep? The answer to this question is the rule of 90 minutes.
I am talking about sleep duration, which is broken down into 90 – minute cycles (90 minutes – an average length of sleep cycle, for some people it might take a bit longer for some – a bit less). It is best to wake up at the end of the cycle, and not in the middle when you are in deep sleep.
This concept is not new. There are even special programs that help to follow this rule, for example, Sleepyti.me. This application counts down the 90-minute sleep cycles and helps to wake up at the end of one of them, recharged and energized.
If you have to wake up at a certain time, then count back in time for 4-6 cycles and find out when you need to be in bed. For example, if you need to be up at 7 am, you would be better going to bed at 1 am (4 x 90 min) or at 11 30 pm (5 x 90 min) or at 10 pm (6 x 90 min).
You may be tempted to go to bed earlier thinking that you are giving yourself an extra hour of sleep and therefore would be rewarded with more energy and better rest. Not always so. Based on scientific evidence and sleep research, if you wake up in the middle of the cycle (regardless of the length of sleep prior to the last increment), your brain wouldn’t have gone properly through the sleep phases and wouldn’t be reset as it should. As a result, you wake up tired, disoriented, and barely able to keep the eyelids open.
Just before proceeding to the implementation of this rule in your life, try to determine the exact duration of your sleep cycles. It can differ from the 90 minutes. On the weekends, don’t set up your alarm and take a note of the time you go to bed (try to stick to the same time for the duration of the experiment). Take a note of what time it is every time you wake up throughout the night and especially in the morning hours. Does it divide equally by 90 min? 80 min? 100 min? Find your personal increment, and stick to it.
Good luck and good night!