Tips for Better Sleep
Evidence-based strategies to help you fall asleep faster, sleep deeper, and wake up feeling refreshed.
Maintain a Consistent Schedule
Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock and improves sleep quality over time.
Create a Relaxing Bedtime Routine
Develop calming pre-sleep rituals like reading, gentle stretching, or meditation. This signals to your body that it's time to wind down.
Avoid Screens Before Bed
Put away phones, tablets, and computers at least 1 hour before bedtime. Blue light from screens can interfere with melatonin production and disrupt sleep.
Optimize Your Sleep Environment
Keep your bedroom cool (65-68°F/18-20°C), dark, and quiet. Consider blackout curtains, white noise machines, or earplugs if needed.
Watch Your Caffeine Intake
Avoid caffeine after 2 PM. Its effects can last 6-8 hours, potentially disrupting your ability to fall asleep and reducing sleep quality.
Get Morning Sunlight
Expose yourself to natural light within the first hour of waking. This helps regulate your circadian rhythm and improves alertness during the day.
Benefits of Proper Sleep Timing
Improved Cognitive Function
Better memory, focus, and decision-making abilities throughout the day.
Increased Energy
More consistent energy levels without afternoon crashes or morning grogginess.
Better Mood
Reduced irritability, anxiety, and improved emotional regulation.
Understanding Sleep Cycles
Sleep isn't uniform. Instead, it's composed of several “sleep cycles.” Each cycle lasts about 90 minutes and includes different stages of sleep, from light sleep to deep sleep and REM (Rapid Eye Movement) sleep.
During each 90-minute cycle, your brain progresses through distinct stages: Stage 1 (light sleep), Stage 2 (true sleep), Stage 3 (deep sleep), and REM sleep. Deep sleep is crucial for physical recovery and memory consolidation, while REM sleep is essential for emotional processing and creativity.
Waking up in the middle of a sleep cycle can leave you feeling groggy and tired. That's why timing your sleep is just as important as getting enough hours of sleep.
Ready to Calculate Your Ideal Sleep Time?
Use our sleep calculator to find the perfect bedtime or wake-up time based on complete sleep cycles.
Try the Sleep Calculator