To program a good night's sleep one must calculate how many 90-minute cycles one has to sleep to wake up at the time the last cycle ends and thus wake up without sleep, energy and good mood.
Most often, adults need 4 to 6 90-minute sleep cycles to regain energy, which corresponds to sleeping between 6 to 9 hours a night. However, this calculation should only be done from the moment you fall asleep and not at the time you lie down, because not always the time to lie down is the time to fall asleep.
Prepare the roomPrepare cycles of 90 min
Calculate the sleep cycle
The number of cycles of 90 minutes that sleep is variable and depends on the need of each person, but the secret is to allow each cycle to complete completely, waking only at the end of this and only this way you wake easily and with a sensation of total rest.
The 90-minute cycle is repeated as many times as necessary to complete the number of hours of sleep that are needed to recover the energy, and to calculate the time to wake up one must know how many hours one needs to sleep to rest well.
Time to fall asleep | Sleeping 6 hours (4 cycles) | Sleeping 7:30 a.m. (5 cycles) | Sleeping 9am (6 cycles) |
Fall asleep at 9pm | Wake up at 3am | Wake up at 4.30 | Wake up at 6:00 a.m. |
Fall asleep at 10pm | Wake up at 4am | Wake up at 5.30am | Wake up at 7:00 a.m. |
Fall asleep at 11pm | Wake up at 5:00 a.m. | Wake up at 6.30 | Wake up at 8:00 a.m. |
Fall asleep at 0am | Wake up at 6am | Wake up at 7.30 | Wake up at 9:00 a.m. |
Fall asleep 1h | Wake up at 7am | Wake up at 8:30 a.m. | Wake up at 10:00 a.m. |
For example, if bedtime is at 11:00 p.m. and fall asleep soon, the 4th sleep cycle will end at 5:00 p.m., so it will be easier to wake up at this time than at 6:00 p.m., for example. However, you can also sleep over 90 minutes and wake up at 6:30 or 8am according to your personal needs.
In addition, to sleep well is essential to keep the room dark, quiet, noiseless and with a pleasant temperature, in addition to finding a comfortable position, to get to sleep well and fast. Learn more tips in: Ten tips for a good night's sleep.