Doctor reveals the perfect bedtime to wake up fresh and refreshed

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Do you wake up exhausted in the morning again and again or more and more often? Then this doctor’s advice on restful sleep can help you.

Unfortunately, problems are part of our everyday life. The reasons can be individually very different. There are various aids to falling asleep quickly, such as this military method, which will make you fall asleep within seconds.

But there is also a specific factor you can influence to wake up fresh and refreshed. This is explained by the well-known TikTok doctor Dr. Karan Raj in his video uploaded on the platform.

The cycles of our sleep

Dr. Karan Raj begins by explaining that our sleep consists of several repeating cycles. Each of these cycles lasts about 90 minutes. The doctor elaborates on TikTok:

Every night, your brain goes through several sleep cycles. Each cycle begins with light sleep and then transitions into a deep sleep. This is followed by the dream phase, which again transitions into a phase of light sleep.

Dr. Karan Raj then goes on to explain how long these cycles last and how, thanks to these sleep cycles, you manage to wake up without any problems and completely refreshed:

Each of these cycles lasts about 90 minutes. When you wake up at the end of these cycles, you will be refreshed and fresh.

Plan your bedtime

So if we want to wake up refreshed, we should make every effort to wake up at the end of one of these sleep cycles. But can we influence this, and if so, how?

Dr. Karan Raj gives rather technical advice: start from your desired wake-up time and then calculate backward in 90 minutes until you arrive at your usual bedtime the night before.

In a nutshell, Dr. Raj advises you always to make up your sleep in multiple 90 minutes. You then adjust that depending on when you need to get up in the morning.

This works; I tried it last night.

I always go to bed now and think to myself: ‘Now I have seven minutes left to fall asleep, to catch the end of a cycle. That then stresses me out so much that I don’t fall asleep.

So this recommendation should not become a must. It is meant as sound advice, which you can try out without any pressure. If it doesn’t work, it doesn’t matter. Last but not least, the duration of a sleep cycle can vary significantly from person to person.