90-Minute Sleep Cycles: Myth or Fact? | Sleep Science

The 90-Minute Sleep Cycle Myth

Walker discusses the variability in sleep cycles between individuals, noting that while the average sleep cycle is around 90 minutes, it can range from 75 to 120 minutes. He also points out that men tend to have sleep cycles that are 15 to 20 minutes longer than women’s.

Huberman brings up the idea of waking up at the end of a 90-minute sleep cycle for better alertness, but Walker debunks this claim. Instead, he advises sleeping for as long as possible and not terminating sleep artificially based on a specific cycle length.

If someone feels they could still sleep more after waking up, Walker suggests staying in bed and trying to fall back asleep. However, he cautions against spending more than 25 minutes awake in bed, as it may create an association between the bed and wakefulness. In such cases, he recommends getting out of bed and engaging in a relaxing activity until sleepiness returns.

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