Isn’t it great to wake up refreshed, jumping out of bed ready to rock ‘n roll?! 

Or is that a distant, foggy memory for you?

Maybe you fall into the “I wake groggy and reach for that snooze button” camp? Then, when you do finally drag yourself out of bed, you look at your smart watch, which very helpfully confirms what you already know: 80% of users had a better night’s sleep than you! 

Well, I might not be able to provide a Good Night Guarantee like Premier Inn proudly declare. But …

I may be able to help you improve your sleep 

Part of the answer lies in understanding your sleep cycles – a fascinating pattern our primitive brain has been developing over thousands of years.

Think of your sleep like chapters in a book. Each chapter, or sleep cycle, takes about 90 minutes to unfold. During a good night’s rest, you’ll naturally complete four to six of these chapters. 

And the secret to waking up refreshed? It’s all about timing your alarm to complete the chapter you’re reading, not right in the middle of a good bit. 

When you interrupt a chapter halfway through, that’s when you get that groggy, disorientated feeling … just like trying to make sense of a story that’s been cut off mid-sentence.

Taking a more practical viewpoint, imagine you’re heading to bed at 22:00.  You read for a bit and check that the alarm is set, drifting off at 22:30 (yeh I know you’re thinking, “I can only imagine!”).

But bear with me … because your sleep cycles would naturally complete at about 23:59, 01:30, 03:00, 04:30, 06:00 and 07:30. By setting your alarm for one of these times, you’re working with your body’s natural rhythm rather than against it.

Here’s where consistency at bedtime becomes your best friend

Our brain loves patterns … it’s how we’ve survived as a species. 

When you wake up at the same time every day, your body starts preparing about two hours before. It’s like having an internal early shift of staff that gradually raises your body temperature, increases alertness hormones, and lightens your sleep just in time for a natural awakening.

Creating your optimal wake pattern is simpler than you might think

Start by working backwards from when you need to wake up, counting in 90-minute blocks. Allow additional time to fall asleep, (ideally using the tips you’ve learned from my previous post The Midnight Mind Marathon.

 Then … Boom! You’ve got your ideal bedtime. 

The key is sticking to this sleep schedule 

… yes, even on weekends, where you can always have a lie-in with a nice cuppa from your newly purchased Teasmade … 😉

Supporting this natural rhythm doesn’t stop at timing. When you wake up, open the blackout curtains a little to let in some natural light, move your body gently, and stay hydrated. These simple actions signal to your brain that it’s time to start the day, helping you feel even more alert and energised.

Remember, this isn’t about forcing yourself into an unnatural routine. It’s about discovering and working with your body’s natural rhythms – just as our ancestors did with the rising and setting sun.  

Give your body time to adjust – about 30 days – and you might find yourself waking up naturally, just before your alarm goes off.

The rewards? More predictable energy levels throughout your day, clearer thinking in the morning, and better stress management. Plus, you might even find yourself naturally tired at bedtime, creating a healthy cycle that keeps repeating.

Continue those sweet dreams! Here’s to refreshing mornings ahead–and a quick, slightly smug glance at your Smart Watch … 😉