Sleep Science: How to Optimize Your Rest

Sleep is the single most effective thing you can do for your health. Quality sleep improves cognitive function, physical recovery, immune response, and emotional regulation.

Sleep Cycles Explained

A complete sleep cycle lasts about 90 minutes and includes light sleep, deep sleep, and REM sleep. Most adults need 4-6 complete cycles per night. Waking between cycles rather than during one leaves you feeling more refreshed.

Optimal Sleep Duration

Most adults need 7-9 hours. Individual needs vary, but consistently sleeping fewer than 6 hours impairs cognitive performance as much as being legally drunk. Use our Sleep Calculator to find optimal bed and wake times.

Sleep Hygiene Basics

Keep a consistent sleep schedule, even on weekends. Make your bedroom dark, cool (65-68°F), and quiet. Avoid screens for 30-60 minutes before bed. Limit caffeine after noon and alcohol within 3 hours of bedtime.

The Temperature Connection

Body temperature naturally drops at night to initiate sleep. A cool room helps this process. A warm shower before bed also helps because the rapid cooling afterward signals your body to sleep.

When to Seek Help

If you consistently have trouble falling asleep, wake frequently during the night, or feel unrested despite adequate time in bed, consult a healthcare provider. Sleep disorders like sleep apnea are common and treatable.