Using your wake time, you can now count backwards in ninety-minute cycles to establish when you should aim to be asleep. If you’re the average person, aiming to get around eight hours in at night, that would be the equivalent of five cycles per night (which equates to seven and a half hours). If you’ve chosen 7.30 a.m. as your wake time, then you should be aiming to be asleep by midnight, which means curling up and letting go fifteen minutes before – or however long it takes you to get off to sleep.
