😘Well, as you are probably aware, our body is biologically programmed to run in a 24-hour sleep-wake cycle (circadian rhythm). What you may not be aware of however is the fact that within this rhythm lies a second rhythm (ultradian rhythm), which
comprises sixteen 90-minute cycles that peak and trough as we move, groove and snooze throughout the day and night.
The trick is to ride these waves and to come to shore (wake up) at the end of a 90-minute cycle.
‘Why so?’ Well, in the process of sleep, we dip down through 4 progressively deeper stages and then rise back up again through the lighter stages and into the realm of dreaming, following which there is often a micro-awakening (of which we’re unaware).
Given that the average person needs between 7 and 9 hours of sleep to feel well rested and refreshed, these 90-minute sleep cycles usually happen 5-6 times throughout the night.
So, to wake up feeling tickly boo and full of the joys, set your alarm to go off at the end of a 90-minute cycle.
In other words, count backwards from the time you wish to wake up in 90-minute chunks to work out the best time to go to bed.
Assuming you wish to wake up at 6.00am (having had a good 7.5 hours sleep), do the math:
6.00am -> 4.30am -> 3.00am -> 1.30am -> 12.00am -> 10.30pm
As such, hit the sack before 10.15pm (to allow up to 15 minutes to fall asleep) and the rest is history.