Wake at the End of a 90-Minute Sleep Cycle

Try to time waking for the end of a sleep cycle rather than in the middle, using natural waking when possible or an alarm set to a likely cycle boundary. A common rule of thumb is to aim for about 6 hours or 7.5 hours of sleep instead of an in-between duration like 7 hours. The idea is to reduce grogginess by avoiding waking from deeper sleep.