Pick a time to go to bed you can stick with on a consistent basis. Allow yourself 15 minutes to actually fall asleep and set your alarm for a time that gives you an amount as close as possible to your new prescribed quota and that will still coincide with the end of a full 90-minute sleep cycle (e.g., if you need seven hours of sleep and go to bed at 11:30, set the alarm for 7:15 a.m., for five complete cycles.)
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