Why do I wake up tired even when I sleep early? скачать в хорошем качестве

Why do I wake up tired even when I sleep early?

You're in bed by 9pm or 10pm, getting seven or eight hours, but when that alarm goes off, you feel like absolute rubbish. Groggy, heavy, like you barely slept at all. You're thinking, what's the point of going to bed early if I still feel like this? Why do I wake up tired even when I sleep early? It's not about how long you're in bed—it's about how many complete sleep cycles you get through uninterrupted. Your brain cycles through 90-minute stages (light sleep, deep sleep, REM sleep), and each interruption—kids, bathroom trips, checking your phone—pulls you out of a cycle and forces you to restart. Deep sleep (where muscles repair and immune system recharges) concentrates in the first 3-4 hours. REM sleep (mental processing and memory consolidation) dominates the second half. Eight hours of interrupted sleep gives you less recovery than six hours of solid sleep because fragmented cycles prevent you from reaching restorative stages. KEY INSIGHTS: • Complete 90-minute sleep cycles matter more than total time in bed—six hours of uninterrupted sleep beats eight fragmented hours • Each micro-disruption (even 1-2 minutes awake) pulls you out of a sleep stage and forces you to restart the cycle from the beginning • Deep sleep concentrates in the first 3-4 hours while REM sleep dominates the second half—disruptions at different times affect different recovery processes • Alcohol helps you fall asleep faster but suppresses REM sleep and causes micro-awakenings in the second half of the night as your body metabolizes it • Sleep inertia (that groggy, heavy feeling) occurs when you wake mid-cycle—timing your alarm in 90-minute increments from bedtime reduces this effect Why this matters: Time in bed doesn't equal quality recovery. If you're waking up exhausted despite sleeping early, your sleep architecture is being fragmented by interruptions, environment issues, or poor timing. Understanding sleep cycles lets you protect quality, not just quantity. TIMESTAMPS: 0:00 - Why 8 hours still leaves you wrecked 1:30 - How 90-minute sleep cycles actually work 3:15 - Deep sleep vs REM sleep: timing and function 5:00 - Why micro-disruptions fragment your cycles 6:30 - Alcohol, temperature, light, and stress effects 8:00 - Five fixes: continuity, environment, alcohol timing, meals, 90-minute math ABOUT FUEL FOR FATHERS: Practical explanations of energy, focus, and stress for working dads. Evidence-based answers to real problems, explained in plain English. Subscribe for daily episodes This episode is brought to you by Father Fuel - Giving Fathers Energy when it matters most. Get yours on Amazon: https://rebrand.ly/YT-FF #dadlife #workingdads #sleep #sleepquality #remsleep