Wake up feeling refreshed by timing your sleep around natural 90-minute cycles. Find the best bedtime for your alarm, or the best alarm for your bedtime.
How this works
Sleep runs in cycles of roughly 90 minutes. Waking at the end of a cycle, rather than in the middle of deep sleep, usually leaves you less groggy. Times are counted in 90-minute steps and include about 15 minutes to fall asleep.
Cycle length varies from person to person and through the night, so use the suggestions as a starting point. Most adults need 7–9 hours.
Stop exercising and rest if you feel pain, dizziness or unusual shortness of breath. Check with your doctor before starting a new exercise program.
