Get the F*ck Out of Bed.

No, really, get out of bed. You can’t accomplish anything if you’re always asleep or just lying around. Don’t get me wrong, sleep is essential. Every self-help/motivational book you read is going to tell you to get “plenty of sleep.” And they’re not wrong. It is so ridiculously important for your physical and mental health that you get enough sleep. However, getting too much is sleep is almost, if not worse, than not getting enough.

Have you ever heard of Turtle’s disease? Probably not because I’m fairly certain my mother made this term up, but it resonates none the less. According to my (incredible by the way) mother, Turtles disease is when you get too much sleep and the extra sleep actually causes you to be more tired than if you had gotten up when you should have. Too much sleep leads to drowsiness and laziness.

So, what the f*ck then, right? Again, you’re not wrong. But have faith! I do have a magical scientific answer. The key is finding your personal sleep number. Experts say it’s best to sleep in complete 90 minute sleep cycles where REM sleep occurs. What is REM sleep? According to the dictionary REM sleep is defined as “a kind of sleep that occurs at intervals during the night and is characterized by rapid eye movements, more dreaming and bodily movement, and faster pulse and breathing.” The average sleep cycle lasts 90 minutes with 65 minutes of non-REM sleep; 20 minutes of REM sleep; and 5 minutes of non-REM sleep. (According to Glen Rhodes and a study from Applied Cognitive Studies.)

So what does all this mean and how exactly do we apply it? Well, for some people this means they need exactly six hours of sleep a night and for others they need seven and a half or nine. Or maybe they need 3 hours of sleep at night and a 90 minute nap during the day. The key is making sure you sleep in 90 minute intervals and that you awake at the end of one of the 90 minutes cycles.

Find your magic sleep number that leaves you feeling the most refreshed upon awakening. And then stick to it. For me it’s seven and a half at night OR six at night and a 90 minute snooze at 2:00. Anything less or considerably more and I am going to be a giant pile of shit for the remainder of the day. And nobody wants that!

So find your magic number, start setting your alarm, and get the f*ck out of bed when it’s time. How else can you start the amazing day you’re about to have?