The 90 minute rule to sleep better

The 90-minute rule has a whole method behind it to sleep better. Sleep has become a problem for millions of people. In fact, it is believed that people are currently sleeping on average two hours less compared to the 1950s, which is worrying.

What the 90 minute rule does is Help each person wake up in tune with natural sleep cycles. Now, what is the rule? This is what we will see soon.

circadian rhythms

Circadian rhythms are biological cycles fruit of evolution, which last 24 hours and correspond to the rotation movement of the Earth. They regulate, among other aspects, sleep and wake schedules, nutrition, hormone production and body temperature.

The sleep cycle is part of the circadian cycles and determines how we sleep. Each of these cycles lasts 90 minutes, although it may vary from one person to another. However, it is not less than that period and not more than 110 minutes.

Within the sleep cycle there are five phases. They are the following:

Phase I. It corresponds to the stage in which drowsiness is felt; Brain activity slows down and a process of muscle relaxation begins. The body prepares to sleep.Phase II. Brain waves gradually become slower.Phases III and IVwhere sleep is getting deeper and deeper.Phase V or REM Phase. The last phase is the longest, mainly late at night. It is the most restorative and restful period. It is at this stage where you have dreams.

The 90 minute rule

Each night we have between four and six sleep cycles. The 90-minute rule is based on this process, following the idea that it is appropriate to wake up at the end of phase V or REM. It seems that if we wake up then, we will feel more rested.

Thus, it would be appropriate for a person to wake up after one and a half hours, three hours, four and a half hours, six hours, seven and a half hours or nine hours after sleep began. If you get up at that time, when a sleep cycle has been completed, the transition to wakefulness will be more effective.

However, If a person wakes up when they are in a deep sleep phase, the transition to wakefulness will do so with a greater feeling of tiredness., even if he has been in bed for several hours. It will be much more difficult for you to feel the restorative effect that rest has had.

Something similar happens when taking a nap. If you sleep for 25 minutes, returning to your routine will be easier than if you nap for an hour; This is because in the first case you did not enter the deep phase of sleep. On the other hand, if you sleep for an hour, you may feel more tired.

Sleep with rhythm to sleep better

Now, there are two ways to synchronize yourself with your sleep cycles. One of them is to apply the 90 minute rule simply setting the alarm clock to the approximate time at which one of the cycles ends. This is easier for those who have regular sleep schedules and rarely alter them.

The other possibility is to make use of technology. Currently there are apps that help you with the purpose of applying the 90 minute rule. You simply have to open the application on your mobile phone, right when you go to bed. Leave your phone next to your pillow, never under it. Likewise, you must place the cell phone face down.

What the app does is detect your movements from the moment you activate it. It works on the rule that the more asleep you are, the fewer movements you will make. Keep track and when a period of time passes without any movement being detected in your body, the application understands that you are in a deep phase of sleep.

It can be programmed so that the alarm clock rings half an hour after having last entered this state. You determine how many cycles you want to do before the app wakes you up. This way, you will be able to get up at the right time, feeling more rested.

Other tips to improve sleep quality

As you have seen, sleeping well is not only a matter of quantity, but also of quality. Therefore, 90-minute cycles will also not be effective if you do not follow these additional tips:

Go to bed only when you start to feel sleepy.Have a sleep routine: Try to go to sleep and get up at similar times.Do not use the bed for other activitieslike eating or watching television.Avoid electronic devicess: light from screens interferes with the production of melatonin, making it more difficult to fall asleep.Avoid heavy dinnersespecially those consisting of sugars or fats. Don’t go to bed hungry, thirsty or wanting to go to the bathroom.Find out your chronotype: knowing if you are a more active person in the mornings or in the afternoons will help you better regulate your rhythms. Avoid caffeine, nicotine and other stimulant drugs.Know your circadian cycle: Each person is different and you must adjust to the needs of your own body. Some people benefit from pre-bed routines, such as playing relaxing music or taking a bath.Get a mattress and a pillow of good quality.Regulate the amount of light and temperature in your room to make it comfortable for you to sleep. Noises are also something to control.

As you see, a deep and restful sleep is possible. Sometimes it is difficult to be disciplined with it, but as soon as your body adapts to the new rhythm you can make the exceptions you need.

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