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Each night your brain moves through several sleep cycles.

At the start of each cycle you enter light sleep, then move into deep sleep, then dream,

and finally move back into light sleep. These cycles take about 90 minutes each, and you

will feel most refreshed if you wake up at the end of a cycle because then you are closest

to your normal waking state. To increase the chances of this, decide when

you want to wake up, then count back in 90-minute blocks until you find a time close to when

want you to go to sleep.

So let's imagine that you want to wake at 8 a.m. Chunking back in ninety-minute segments

would look like this:

and so you should fall asleep around either eleven o'clock, or half past twelve, at night.

And so if you want to wake up feeling especially alert and refreshed, simply follow the 90

minute rule

Each night your brain moves through several sleep cycles.

At the start of each cycle you enter light sleep, then move into deep sleep, then dream,

and finally move back into light sleep. These cycles take about 90 minutes each, and you

will feel most refreshed if you wake up at the end of a cycle because then you are closest

to your normal waking state. To increase the chances of this, decide when

you want to wake up, then count back in 90-minute blocks until you find a time close to when

want you to go to sleep.

So let's imagine that you want to wake at 8 a.m. Chunking back in ninety-minute segments

would look like this:

and so you should fall asleep around either eleven o'clock, or half past twelve, at night.

And so if you want to wake up feeling especially alert and refreshed, simply follow the 90

minute rule

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