I know this happened to you too.
You wake up at 7 am and you feel refreshed, you decide to sleep in for 2 more hours, and
when you wake up at 9 am you feel like crap.
How come those extra 2 hours instead of energizing you they actually made you feel worse?
Well first we need to understand how our sleep works so we can figure out how to manipulate
it and wake up alert and refreshed.
Our sleep is made up of three stages.
The first stage is called Light Sleep.
This is right after you go to sleep.
Any sudden noises may awake you, and people often report that they feel awaken when sleeping
in this stage.
The second stage is the Deep Sleep or Delta Phase.
This is where we sleep most deeply.
The last stage is called REM Sleep or Rapid Eye Movement Sleep.
This is the stage where we dream.
Our eyes dart back and forth beneath closed lids and our muscles temporarily shut down
to prevent us from acting out dreams.
After the REM sleep we enter the first stage - Light Sleep - and the cycle repeats.
The whole cycle takes around 90 minutes to complete.
So if you were sleeping for 9 hours that means you've been through 6 sleep cycles.
The reason we feel groggy and tired is when we wake up in the middle of the cycle.
So if you want to feel refresh, find out when you want to be awake then count backwards
in 90 minute blocks.
For example if you need to wake up at 7 am, you should aim to be asleep at 11:30 pm that's
7 and a half hours of sleep or 5 cycles, of course you can plan for 6 or 9 hours of sleep
but that depends on you.
And also the common belief that we should sleep 8 hours per night is actually wrong,
because it does not align with our sleep cycles.
So if you want to never feel tired or groggy in the morning, and if you want to wake up
alert and refreshed keep in mind the 90 minute rule.
Anyway don't forget to subscribe, and thanks for watching.