This report debunks the “7-hour rule” by showing that completing full 90-minute sleep cycles—not just racking up hours in bed—is what really drives restorative rest. You’ll get a clear breakdown of sleep stage architecture, why waking mid-cycle leaves you groggy, and how aligning your bedtime to 90-minute increments (plus a 15-minute buffer) can boost cognitive performance, mood, and physical recovery. It wraps up with practical tips—cycle-based scheduling, light and environment tweaks, and chronotype considerations—to help you wake up feeling truly refreshed.
This report debunks the “7-hour rule” by showing that completing full 90-minute sleep cycles—not just racking up hours in bed—is what really drives restorative rest. You’ll get a clear breakdown of sleep stage architecture, why waking mid-cycle leaves you groggy, and how aligning your bedtime to 90-minute increments (plus a 15-minute buffer) can boost cognitive performance, mood, and physical recovery. It wraps up with practical tips—cycle-based scheduling, light and environment tweaks, and chronotype considerations—to help you wake up feeling truly refreshed.