Sleep Cycles: How to Improve your Daily Energy Levels

Sleep Cycles
I recently made a research on the sleep cycles. Sleep is a critical and necessary process of the brain. It restores our energy, clears mental fatigue and speed up healing.


The reason that I searched for sleep is that sometimes instead of waking up completely refreshed and full of energy, I feel more tired than I was before going to bed. People, who are forced to wake up early in the morning, may have experienced this sluggishness more often.


If I wake up tired then in most cases my day is ruined. I am bored all the time, I cannot think clearly, and I feel groggy. In general, I feel terrible. Frankly, there is an explanation why this happens.

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Feeling Refreshed even with Less Sleep?

The general conception is that getting not enough sleep is the primary cause of feeling tired after waking up. If you sleep for a short time, less than 5 hours, then it is natural to be sluggish the next day. But, I have observed that sometimes even with lesser sleep I wake up more energized. The reason is the sleep cycles.


The Sleep Cycles

The Sleep is a procedure where the brain organizes and completes vital tasks. This process is divided into cycles. Each sleep cycle consists of five sleep stages. These are the following:

o Stage 1 – Sleepiness

o Stage 2 – Light Sleep

o Stage 3 & 4 – Deep sleep

o REM – Rapid Eye Movement (dreaming state)


A sleep cycle lasts 90 minutes on average. Well, there is a lot of research and experimentation on what’s the ideal amount of sleep one may get to feel energized upon waking. I found refuted opinions on this matter, so honestly I don’t really know which or whether any of these beliefs is correct. I can only tell you what works for me.


I have observed that I have the greatest difficulty to wake up in two cases; when dreaming and when being at the deep sleep stage. If am in the middle of a dream and the alarm clock rings, then I feel very groggy, disoriented and tired. I feel like I had never slept.


If the alarm rings when I am in the deep sleep stage, I cannot believe that I have to get up. It is very difficult, and I need more time than usual to get to the normal alert state.


The secret: Sleep Time = Multiples of 90 Minutes

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According to my observations, the best for me is to sleep as many hours as I can, provided that the total amount is multiples of 90 minutes.


So, according to how many hours I have available for sleeping each night, I sleep 3, 4:30, 6, 7:30 or 9 hours. If I sleep less than 7:30 hours, then I usually take a 20-30 minutes nap in the evening just after work. My energy levels are very high when I follow this sleep schedule.


The tricky part is to be accurate. You may go to bed on time but not sleep quickly. This pre-sleep stage delays the beginning of your sleep cycles and schedule. Many times I went to bed but had trouble to sleep and the next morning I woke up in the middle of a beautiful dream (disaster).


It would be better for me to wake up earlier and prevent entering the REM state than to wake up in the middle of it. Of course, the best thing to happen is to wake up just after the REM.


Sleep Optimizers


Some products can calculate what is the best time for you to wake. I am now testing WakeMate, and I write a review soon. I will let you know if it works. Below are also some other products you can check:


o Sleep cycle alarm clock for iPhone

o Sleep tracker alarm watch


Try to find out what’s your sleep cycles’ duration and adapt your total sleeping time according to them. It is very likely to see better energy levels throughout the day. Of course, I cannot guarantee that you will see results, but you don’t lose anything for trying.


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23 comments on “Sleep Cycles: How to Improve your Daily Energy Levels

  1. Thank you very much for this article. I normally sleep for 10-12 hours a night. I might lessen that using this article. In fact, last night, I only slept for about 6 hours and I was able to wake up right in time for my class!

  2. THaNK YOU! I have often been told I need to sleep more.. but I sleep 8 – 9 hours a night.. and almost always wake up in the middle of a dream or in a deep sleep. With such vivid dreams I always feel as though I havent slept! I will give this a try.. thank you!

  3. This works! Except, for me, anything under 6 hours means I can’t function very well throughout the day. In a pinch, I will make sure I get in my 6 hours.

  4. If you wake up and you have 60 minutes left before your alarm clock rings, is it useful to sleep the 60 minutes or you’ll waste your time and feel tired after it?

    • No, don’t use the 60 mins. You will enter into your REM stage which can cause sleep inertia making it hard to want to get out of bed. From years of my experience I suggest to make use of the time other than sleeping if you woke on your own. If you are still tired sleep another 20 mins.

  5. I was trying to follow correct cycles all the time… I’ve used different Apps to help me with that, but still had problems. Was waking up tired all the time. The problem for me was CO2 poisoning. You can find some info, for example, here:
    Sometimes It is also necessary to take care about you bedroom, not only about yourself.

  6. I have gone through a sleep study. I found that I could track my sleep patterns and it does help but I still feel extremely tired during the day but worse if I disrupt my sleep pattern. I take Adderall to help me stay awake through the day. If I have any time at all of not being engaged with an activity I will fall asleep. I can’t take very high doses of medication because it makes me very irritable.

    • Hey Cheryl!

      Please try taking a brisk walk or doing some type of exercise before that time of day when you know you will feel the most tired. Try to eat lighter foods like fruits, grains, Nuts, and non-starchy veggies. Balance your meals propperly. Meat will take much more energy to get through your system and will make you tired. Drinking half your body weight is essential to your body, it will help your brain focus better. Also, try to keep a strict sleeping schedule. Your body likes routine. Going to to bed at 11, at the latest, will be better as your body will rest better during the darkest abd most quiet parts of the night.

      Your body will thank you if you make these lifestyle choices! I hope you can find

  7. Most of the time feel very tired upon waking up. Dont feel like i am getting a rested sleep. I have undergone cervical decompression surgery for spinal cord. Can this affect my sleep?

  8. I’ve heard of this solution before and your reminder has just encouraged me to try it. For as many years as I can remember, I have been waking up like a zombie – far more tired than when I go to bed in the evening. I tend to sleep through the night, from around 11.30 or midnight, until the alarm goes at 7am. It takes me another half hour just to feel normal. And I always remember my dreams, which seems to indicate that I am waking during the REM phase. Doctors here in the UK are useless. If it’s not sleep apnea or restless leg syndrome, they don’t want to know and you end up being discharged from any sleep clinic. Thank you for prompting me to try this 90-minute cycle once more. Right now, I’m beginning to feel that nothing will ever work.

  9. Thanks for this article, explanation and method. I found it today while searching “waking up during REM”. I work this morning in the middle of a dream and I feel like CRAP now…even though I got almost 7 hrs total.

  10. Thank you so much, IT IS REALLY WORKING!!!!!!!

    I sleep at 10pm wake up 11:30pm, sleep at 11:30 pm wake at 1:am, sleep at 1am wake up at 3:30 am, and I will fell energetic the whole day. I facing difficult project I cant sleep any more.I will never sleep more than 5 hours until I get what I want. I have been trying to sleep only 5 hrs since beginning of last year but it was difficult until I found the Secret called (90 minute cycle).

  11. This doesn’t make any sense.
    It starts out by telling us that a sleep cycle is 90 minutes and is followed by REM sleep.
    That waking up in the middle of REM sleep is when you will feel the worst.
    THEN it says to sleep in multiples of 90 minutes.
    Well… with that theory you are actually forcing yourself to wake up right in the middle of REM sleep…. which follows the 90 minute cycle!

    • Shelly you are right. Thanks for noting this mistake, I will correct it. What I actually mean is that the REM is included in the cycle and it is the last stage. So the 90 minute includes the REM.

      As I have said in the article the routine is not accurate and it may be different from person to person. The general conception is that the REM is occurring after 70-90 minutes. So you may fine tune until you find the perfect timing for you.

      Sorry for the confusion.

  12. Hi i have a problem hoping some1 might brain has been put into sleep mode threw the day while im awake n want it to stop as this is very horrible..could any giv ideas asto stoppin this sleep while awake cycle…

  13. I work at night so my sleep is broken up, I get off I come home eat change my clothes head to the gym,leave go home then ,i have to cook ,shower eat try to get some sleep then, I get up to eat my dinner then try to get some sleep before ,i get up to go to work.So it”s very hard for me to get so decent sleep.

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