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GUEST SERIES | Dr. Matt Walker: The Biology of Sleep & Your Unique Sleep Needs
Huberman Lab
Sleep Cycles don't last 90 minutes đź§
Sleep cycles exhibit significant variability among individuals, with average durations ranging from 75 to 120 minutes, rather than the commonly cited 90 minutes. While an individual’s sleep cycle tends to remain stable over time, the differences between individuals can be substantial. Additionally, sex differences play a role, as men typically experience longer sleep cycles by 15 to 20 minutes compared to women. Moreover, the popular concept of waking at the end of a 90-minute cycle for optimal alertness is misleading; it is not inherently better to wake at that point versus the middle of a cycle, debunking many claims made by sleep tracking devices and social media. Waking at the end of a 90-minute cycle does not guarantee a more refreshed state, contradicting the assertions of these sleep management tools.
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