Here's how to sleep better and wake up without feeling tired

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If you wake up feeling tired when your alarm clock rings, chances are you are right in the middle of a sleep cycle.

Sometimes, it's better to set your alarm clock just a little earlier or later in order to enjoy a fully recuperative night.

One night's sleep typically includes between four and six sleep cycles, of about 90 to 100 minutes each.

The frequency and length of these cycles vary between individuals.

Age, gender, diet, exposure to screens, and physical fitness are all factors which will affect the quality of rest you get.

To be at the top of your game, you should ideally rack up five full cycles, or a seven-and-a-half hour sleep.

To figure out the exact duration of your sleep cycles, the best thing to do is to write down the time when you fall asleep and the time when you wake up.

It's much easier to remember to do this very helpful assessment on a holiday or a long weekend.

When you have a few days' times down, you will be able to work out the time that you should head to bed, based on the time you need to wake up the next day, calculating in 90-minute segments.

If you plan to wake up at 8 a.m., for instance, the ideal bedtime hour would be 11 p.m. or half past midnight, in order to enjoy a recuperative nine-hour or seven and a half-hour night.

8 ways sleep can solve your problems

  • If you often suffer from monthly period cramps, try to clock in more Zs. In a study done in Georgia, it was found that a lack of sleep made period cramps worse, as less serotonin is produced when we don't sleep enough, resulting to a lower threshold for pain.
  • Here's something we can't complain about. Sleeping more can indeed help you burn calories. So don't put in hours in the gym, but hit the sack an hour or two earlier for the sake of your waistline!
  • A lack of sleep causes the emotion centre of the brain, known as the amygdala to become more sensitive, hence sleep-deprived people often react more negatively to situations.
  • Your best self will definitely arise from a well-rested you. When we are sleep-deprived, we lose focus, attention and vigilance.
  • Even with excessive amounts of vitamins, you are still likely to fall sick if you're not sleeping enough. Our bodies stop reacting to vaccinations when we suffer from a lack of sleep, similar to how we always sleep to feel better after our medication when we're feeling under the weather.
  • Beauty sleep is indeed a real thing. When we are sleep deprived, our skin will suffer from inflammation and dehydration. Increased stress hormones can also arise which worsens any inflammatory skin conditions like acne.
  • Try getting a full night's sleep and you might see a difference to how you approach the everyday stressors in your life. Even with the world weighing down on your shoulders, a well rested night could definitely make anything better.
  • When we're running on minimal sleep, anything can seem more risky and daunting to attempt. With more sleep hours clocked in, you could be more willing to try out adventurous things in your life, be it in your work or downtime.


Some people insist on going to bed early, to avoid being tired the following day.

But unfortunately, this may prove to be counterproductive, especially for night owls.

Instead, pay attention to actual signs of tiredness: yawning, frequent blinking, or a general loss of muscle tone.