The duration, quality and variance of your determines your alertness throughout the day, whereas the ease of getting up and into the day depends on the phase of sleep you wake up in.

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Your , as well as your life is based on 90-minute cycles, which means you should usually prefer 6 or 7.5 hours to 7 hours.
But even more influential is a stable rhythm, so your body can anticipate and prepare your awakening even if you use an alarm.

Big recommendation for the Huberman Lab , which educated me about this in great detail!

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