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Sleep cycles are usually around 90mins, so you could theoretically get 2 of those in before 7am. Or, you could try doing something calming for 90mins, and only get one cycle in. Yoga, reading a book etc.
I vote this. The 90 minute REM cycle is no joke.
My personal sleep therapy approach:
What this does:
Example: it’s 9 pm, I have to be up at 6. I set alarms for 5:30 and 6:00, then go to bed at 9:30 so I have 30 minutes to fall asleep, followed by 7.5 hours of sleep, which is 5 cycles. I wake up at 5:30, immediately kill the alarm, then wake up again at 6 and start my day.
Note: In general, I wouldn’t have three 30-minute snoozes. I’d just go to bed later. I try to avoid stacking two or more power naps at the end, but sometimes I will if I’m not going to be getting much sleep otherwise, like if I go to sleep NOW, I might get 3 hours.
Used to do this and it was wonderful. I have a smart watch to track sleep, I wonder if there's an app to automatically detect a certain amount of sleep cycles and wake you at a good time instead of guessing.
Android has a good one that's simply called "Sleep". They track your movement and try to estimate light sleep in a set period before your actual wake time.
It worked pretty good in the past (not perfectly of course) but I've been waking close to my wakeup time for years now, so I just use it for tracking.
Downloaded it and it looks neat. My issue is I actually have to activate sleep tracking and I definitely forgot the past 2 nights.
There are several Apple Watch apps and such that rather than use a timer, use various biometrics and movement sensing to try and identify when you’re out of REM and start a vibration alarm that increases over time across a 30-minute window. Depending on what smartwatch you use, there might be something.
Edit: on Apple Watch I have an app that does this called AutoWake (it has a companion sleep tracking app called AutoSleep) but I don’t wear the watch to bed anymore.
Pretty much what I do exactly. I have an app that notifies me 1hr before it's 8hrs from wake up time. So basically, I get notified 9hrs before I want to wake up. I go to sleep 8hrs before, but realistically fall asleep around 7.5hrs before I want to wake up. Then, if I feel groggy when I wake up, I do a 30min snooze. Sometimes I'll also take a caffeine/theanine pill before the 30min snooze. Then you reallly wake up.
The option to sleep an extra half hour when you don’t want to get up is key. I recommend it for anyone. It’s so worth it.
I actually do this but for a different reason. I keep an alarm 15m before my actual alarm, which tells me to get ready to wake up. This gives me time to get comfortable waking up and wake up to the time I want to wake up. This works so well because I don't really want to hear the second alarm go off which incentivises me wake up atleast 5m before my second alarm.