Here is how the 90 minute sleep calculation would work. If you need to get up at 7 am, go to sleep at: 10 pm, 11:30 pm, 1 am or 2:30 am. This way, you’ll be waking up at the end of a natural 90 minute sleep cycle, before entering the next phase. Keep in mind that the average adult takes 14 minutes to fall asleep - so plan your bedtime accordingly.
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