Miya Pearson
Sleep is divided into four stages, each with a particular function. The first three are NREM (non-rapid eye movement) sleep, and the fourth is REM (rapid-eye movement) sleep. Each sleep cycle lasts around 90 minutes, and we tend to go through four to five cycles per night. The ideal way to wake up is at the end of a sleep cycle, as waking up mid-cycle can make you feel groggy and disoriented. To ensure you wake up at the end of a cycle, it's recommended to go to bed and wake up at the same time every day, even on weekends, and to schedule your sleep in 90-minute multiples.
How to Wake Up in the Right Sleep Cycle
| Characteristics | Values |
|---|---|
| Sleep duration | 7-9 hours |
| Sleep and wake-up times | Consistent |
| Caffeine consumption | Stop by 2 PM |
| Alcohol consumption | Avoid |
| Bedroom environment | Cool, dark, and quiet |
| Sleep tracking | Use wearable devices |
| Smart alarm | Use Sleep Cycle app |
| Number of alarms | Set two alarms |
| Alarm tone | Motivational |
| Morning routine | Prepare in advance |
| Morning exercise | Stretch or work out |
| Morning beverage | Water |
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What You'll Learn
Light sleep is the best phase to wake up in
Sleep is composed of four individual stages, which we go through multiple times a night. The first stage is when we first fall asleep, and it normally lasts just one to seven minutes. During this stage, the body has not fully relaxed, but body and brain activities start to slow, and there are light changes in brain activity. It is easy to wake someone up during this stage, but if they are not disturbed, they will quickly move into the second stage.
The second stage is light sleep, and we spend about 50% of our sleeping hours in it. During this stage, the body enters a more subdued state, with a drop in temperature, relaxed muscles, and slowed breathing and heart rate.
The third stage is deep sleep, which is harder to wake someone up from. Muscle tone, pulse, and breathing rate decrease as the body relaxes even further. The brain exhibits delta waves during this stage, which is critical to restorative sleep, allowing for bodily recovery, growth, and immune system strengthening.
The fourth and final stage is REM sleep, which is when most dreams occur, and our brains recharge. Breathing and heart rate increase, the brain is active, and the body no longer moves.
While it is difficult to train oneself to wake up during a particular sleep stage, it is ideal to wake up after a full sleep cycle. Light sleep is the best phase to wake up in because, during this stage, the body is still relaxed, and it is easier to wake up from than deep sleep or REM sleep. If you wake up during deep sleep, you are likely to experience sleep inertia or grogginess, and if you wake up during REM sleep, you will interrupt the flow of memory aggregation. To ensure that you wake up during light sleep, you can schedule your sleep in 90-minute multiples, as sleep cycles are thought to last about 90 minutes on average. You can also try using Sleep Cycle's Smart Alarm, which uses sound detection to wake you up during a light sleep phase.
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Try the 90-minute sleep hack
The 90-minute sleep hack is based on the idea that a full sleep cycle takes 90 minutes on average. By timing your sleep in multiples of 90 minutes, you can increase your chances of waking up during a light sleep stage, which is when it is easiest to wake up.
To try the 90-minute sleep hack, set two alarms: one for 90 minutes before you want to wake up and another for when you actually need to get up. The 90 minutes of sleep between the two alarms is a full sleep cycle, allowing you to wake up after your REM sleep instead of during it. This can help you avoid feeling drowsy in the morning.
For example, if you need to wake up at 6:00 AM, set your first alarm for 4:30 AM and your second alarm for 6:00 AM. When your first alarm goes off, get up briefly and then go back to bed. When your second alarm goes off, you will have completed a full sleep cycle and should feel more refreshed and energised.
It's important to note that the 90-minute sleep cycle is just an average, and individual REM cycles may vary in length. So, don't worry too much if you wake up a few minutes earlier or later than your intended time. The key is to aim for a full sleep cycle and to prioritise waking up during a light sleep stage rather than a deep sleep stage.
The 90-minute sleep hack may not work for everyone, but it can be a useful tool to help improve your sleep and wake-up routine. Give it a try for a week and see if it makes a difference in your energy levels and morning routine.
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Avoid caffeine and alcohol before bed
Caffeine and alcohol can negatively impact your sleep quality. Caffeine, found in coffee, tea, cacao, and energy drinks, is well-known for its stimulating effects, making you feel more alert and less sleepy. However, its effects can last for several hours after consumption, even after you no longer feel its initial stimulating effects. To ensure better sleep quality, it is generally recommended to avoid caffeine at least eight hours before bedtime. This means that if you go to bed at 10 pm, you should avoid caffeine after 2 pm.
Some individuals may have varying sensitivities to caffeine, and those who consume it more frequently may respond differently to those who rarely or never consume it. If you are struggling with sleep, consider keeping a sleep diary to track your caffeine intake and its impact on your sleep. You may find that you need a longer period of caffeine abstinence, such as ten hours or more before bed. Additionally, if you experience insomnia, anxiety, nausea, headaches, or nervousness, reducing your daily caffeine intake may be beneficial.
Alcohol can also disrupt your sleep. While a drink or two may help you relax and fall asleep initially, it can interfere with your sleep later in the night. Alcohol can cause disruptions in your sleep cycles, impacting the quality of your sleep and leaving you feeling tired and groggy the next day.
To optimize your sleep, it is best to avoid caffeine and alcohol close to bedtime. Experiment with different cut-off times and observe how your body responds to find the ideal window for your caffeine and alcohol consumption.
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Exercise in the morning to relieve tension
Waking up during the light sleep stage can make you feel more rested and energized. Sleep Cycle's Smart Alarm is an app that uses technology to detect when you are in your lightest sleep phase and gently wakes you up during this time. This allows you to avoid feeling disoriented and groggy, which is common when waking up during the deep sleep stage.
Exercising in the morning is a great way to relieve tension and improve your mental and physical health. Here are some tips and exercises to help you relieve tension:
Aerobic Exercise
Aerobic exercise is a great way to improve your physical and mental fitness. It can help reduce stress, counter depression, and dissipate tension. It may be challenging to start, but as your body gets used to it, you will begin to enjoy it and even depend on it.
Progressive Muscle Relaxation
This technique focuses on tightening and relaxing different muscle groups, starting with your facial muscles and working down. Wrinkle your forehead and arch your eyebrows, hold for a few seconds, and then relax. Repeat this process by closing your eyes tightly, wrinkling your nose, pushing your tongue against the roof of your mouth, grimacing, and clenching your jaws. Then, move on to your neck, back, and stomach muscles. As you relax each muscle group, concentrate on the sensation of tension leaving your body.
Stretching
Gentle stretching and mobility exercises in the morning can help reduce stiffness and improve your range of motion. Try the cat-camel stretch, which involves rounding your back while in a four-point position, and then forming an arch with your lower back. Ankle mobilizations are another simple exercise where you sit on the floor or bed and bend your ankles down towards the floor and then up towards your knees.
Diet and Sleep
A healthy diet and adequate sleep are also important for reducing tension and improving overall well-being. Aim for 7-8 hours of quality sleep each night and ensure your mattress and pillows are comfortable and supportive. Eat foods rich in omega-3 fatty acids, such as salmon, to reduce inflammation, and stay hydrated to minimize morning stiffness.
By incorporating these exercises and tips into your morning routine, you can effectively relieve tension and set a positive tone for the rest of your day.
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Use a smart alarm clock
Smart alarm clocks are designed to help you wake up during a lighter sleep stage, which is beneficial as it is easier to wake up during these stages. During the deep sleep stage, it is common to feel disoriented, groggy, and confused upon waking up. Smart alarm clocks monitor your sleep cycle and use sleep tracking technology to determine the best time to wake you up.
Sleep tracking apps often use sound detection to track your sleep cycle. For example, the Sleepwave tracker uses sound waves to monitor your movement. The Sleep Cycle app, on the other hand, uses patented sound detection through your phone's microphone to detect your sleep stage.
The SleepSpace Smart Alarm Clock gradually wakes you up over a 10-minute period, starting very quietly and gradually increasing in volume. This helps you wake up during a lighter sleep stage, reducing the likelihood of brain fog. SleepSpace also offers a smart bulb feature, where the light in your room gradually brightens to mimic the sunrise, entraining your circadian rhythm for a better night's sleep.
If you prefer to know the exact time you will wake up, you can still use a smart alarm clock. The Sleep Cycle app, for example, allows you to set a wake-up window that suits you, while still tracking your sleep and providing a full analysis of your sleep stages.
Smart alarm clocks can be a great way to improve your sleep routine and make your mornings less alarming. By waking you up during a lighter sleep stage, they can help you feel more refreshed and energized when you wake up.
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Frequently asked questions
If you wake up during the right sleep cycle, you will likely wake up without an alarm and feel refreshed and energized. If you wake up feeling groggy and disoriented, you probably woke up during a deep sleep cycle.
A sleep cycle lasts around 90 minutes.
To make sure you wake up during the right sleep cycle, you should try to go to bed and wake up at the same time every day, even on weekends. You can also try to schedule your sleep in 90-minute multiples to ensure you wake up during a light sleep cycle.
