The 90-Minute Rule for Better Mornings

Here’s a trick that changed how I wake up — and how my clients start their day sharp.

It’s called the 90-minute sleep rule.

Your brain cycles through sleep in 90-minute waves. Wake up in the middle of a cycle? You feel groggy. Wake up at the end of one? You feel clear and alert.

So the trick is to wake up at the right time — not just at a set time.

Here’s how to use it:

Let’s say you need to wake at 6:30AM.

Count backwards in 90-minute blocks:

• 6:30

• 5:00

• 3:30

• 2:00

• 12:30

• 11:00

• 9:30PM

If you fall asleep at 11:00PM, you’ll complete 5 full cycles. This is way better than 8 broken hours.

(Just don’t forget to factor in ~15 min to fall asleep.)

Try This Tonight:

Use this free sleep calculator: SleepyTime → Plug in your wake-up time, and it’ll give you the best times to fall asleep.

Takeaway: It’s not just how much you sleep — it’s when you wake up. Set your alarm to align with your biology.

Your mornings will feel like a new life.

If your sleep feels random, it probably is. Let’s change that.

Book a call here: https://calendly.com/nuki-mindbody/health-strategy-call