What’s the best thing to do if you need to wake up early for work?
For most people, the answer will be ‘go to bed earlier’.
But we all know from bitter experience that technique doesn’t always work and you can end up waking up feeling even more tired.
We all fall into that mistake because we assume that getting more hours of sleep is a sure-fire way to feel more refreshed the next day.
But it’s all a bit more complicated than that.
So how does it actually work?
Here’s the geeky bit: sleep goes in cycles, split between ‘rapid eye movement’ phases – the parts where we have vivid dreams – and ‘non-rapid eye movement’ phases.
These cycles last about 90 minutes so most people will go through five or six during a night.
The trick is not to wake up in the middle of one of these cycles as it can leave you feeling as though you’re not well-rested, even grumpy.
Instead, you should aim to wake up between these cycles, report the Mirror.
How can I time it right?
Luckily, someone has created a ‘sleep calculator’, being used on blinds company site web-blinds.com, to help you work out precisely when you should go to sleep.
First, you need to tell the calculator what time you have to be up.
It will then calculate what time you should go to sleep in order for you to wake up between cycles rather than right in the midst of one.
The Sleep Calculator Website reads: “Getting a good night’s sleep is about more than simply going to bed early – it’s about waking up at the right time too.
“Using a formula based on the body’s natural rhythms, the Sleep Calculator will work out the best time for you to rise or go to sleep.”
The sleep calculator factors in the average of 14 minutes it takes people to naturally fall asleep.
So what if I need to be up at 7am?
Know that you need to be up at 7am to catch the bus?
Well then according to the sleep calculator you need to go to bed at either 9.46pm or 11.16pm.
If you’re having a late night and you don’t fancy either of these, then 12.46am and 2.16am will also work.
What about if I need to be at 6am?
Well, to get up at 6am, you’re looking at a bedtime of 8.46pm, 10.16pm or even 11.46pm or – if you’re feeling like a real night owl – 1.16am.
How about 8am?
To wake up comfortably at 8am you should aim to fall asleep 10.46pm, 12.16am, 1.46am or 3.16am.
Try it for yourself
We all have our own little morning rituals and this trick still works even if you get up at a super-specific time to ensure you enjoy every available minute in bed.
For example, if you know you can get away with delaying the dreaded plod to the shower until 6.35am then the optimum time to rise is at 9.21pm, 10.51pm, 12.21am or 1.51am.
Source : Chroniclelive