Understanding the basics of sleep health can make a huge difference in your daily energy levels and overall well-being. Here are five key tips grounded in sleep science to help you optimize your rest and improve how you feel each morning.
Your sleep isn’t one continuous state—it happens in phases. Each full sleep cycle lasts around 90 minutes and includes stages of light sleep, deep sleep, and REM sleep. Knowing this can help you time your sleep better and avoid waking mid-cycle, which often causes grogginess.
Most adults need 7 to 9 hours of sleep per night. This typically allows for 4 to 6 full sleep cycles. Getting the right amount of sleep helps your brain and body repair, recharge, and perform better the next day.
Falling asleep isn’t instantaneous—on average, it takes about 14 minutes. When using a sleep calculator or setting your bedtime, make sure to account for this time to ensure you wake at the right point in your cycle.
Ever wake up groggy despite getting “enough” sleep? You may have interrupted a cycle. Waking up at the end of a sleep cycle—not in the middle—can help you feel more alert. Our Sleep Cycle Calculator is built to help you find these ideal wake-up times.
Going to bed and waking up at the same time every day—even on weekends—strengthens your body’s circadian rhythm. This consistency makes it easier to fall asleep and wake up naturally, helping you feel more refreshed over time.
By incorporating these tips into your nightly routine and using tools like our Sleep Cycle Calculator, you can greatly improve the quality of your sleep and start waking up more energized.
Tip: Waking up at the end of a ~90-minute sleep cycle helps you feel more rested. Discover more science-backed sleep tips.