Doctor explains how to calculate the perfect bed time

Doctor explains how to calculate the perfect bed time

Groggy in the morning? Dr Karan Raj explains that interrupted sleep could be the reason why and how calculating a bed time could be a game-changer.

perfect bedtime

We’ve all been there. Waking up early in the morning feeling tired and groggy rather than energised and refreshed – even if you get the recommended seven or eight hours sleep a day.

In his latest TikTok video, Dr Karan Raj explains that waking up in the middle of the night could be the reason you constantly feel tired.

The doctor, who has become incredibly popular on the video sharing app by sharing tidbits on everything from food to medical advice, posted a video titled '90 minute rule' to help viewers calculate when the perfect time to head to bed is.

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"Try this if you want to wake up feeling refreshed,” he says in the clip. "Every night your brain moves through several sleep cycles. Each cycle starts with light sleep, then you enter deep sleep, then dream, and back to light.”


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He adds: "Each of these cycles is around 90 minutes. You feel most refreshed if you wake up at the end of one of these 90 minute cycles. That's because you're closest to your normal waking state and to increase the chances of this, first figure out what time you want to wake up."

Dr Raj goes on to explain that working backwards will help you determine when is the best time to go to sleep. He says that if you plan on waking up at 8 am, you should work backwards in 90 minute periods until you reach the time closest to when you want to go to bed.

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If you go to bed at 11pm, for example, you should wake up right at the end of your sixth cycle, feeling ready to take on the day.

He adds that this "won't work for every single person because of fluctuations in the length of our sleep cycles but it's a good rough target to aim for!"

Some viewers commented that the method worked for them, while others revealed that the method puts too much pressure on actually falling asleep. "Thing is, I'll be in bed like 'I have seven minutes to fall asleep to be at the end of a cycle'. Then stress about that so much I don't fall asleep,” one viewer joked.

Image courtesy: TikTok

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