Last Updated: November 21, 2025
Sleep Fundamentals
Recommended Sleep
Adults: 7-9 hours per night (varies by individual)
Sleep Cycles
90-minute cycles (4-6 cycles per night optimal)
REM Sleep
Rapid Eye Movement - dreaming, memory consolidation
Deep Sleep (N3)
Physical restoration, immune function, growth hormone
Light Sleep (N1, N2)
Transition stages, 50% of total sleep time
Circadian Rhythm
24-hour internal clock regulating sleep-wake cycle
Sleep Debt
Accumulated lost sleep - cannot be fully "made up"
Sleep Hygiene Essentials
Consistent Schedule
Same bedtime/wake time daily (weekends too)
Dark Room
Blackout curtains, cover LED lights (pitch black ideal)
Cool Temperature
65-68°F (18-20°C) optimal for most people
Quiet Environment
White noise machine or earplugs if needed
Comfortable Bedding
Quality mattress, pillows, breathable sheets
Bedroom = Sleep Only
No work, TV, screens (train brain association)
Remove Clock
Clock-watching increases anxiety
Light Exposure Strategy
Morning Sunlight
10-30 min within 1 hour of waking (sets circadian rhythm)
Afternoon Light
15-20 min afternoon sun (strengthens rhythm)
Dim Lights Evening
Lower brightness 2-3 hours before bed
Blue Light Blocking
Glasses or filters after sunset (blocks melatonin suppression)
Screen Curfew
No screens 1-2 hours before bed (phones, tablets, TV)
Night Mode
Enable warm color temperature on devices after 8 PM
Red Light
Use red-tinted lights at night (least disruptive)
Pre-Sleep Routine (Wind-Down)
90-Min Buffer
Begin wind-down routine 90 min before target sleep
Hot Bath/Shower
105°F, 10-20 min, 60-90 min before bed (drops core temp)
Reading
Physical book (not tablet) - light fiction ideal
Meditation/Breathing
10-20 min relaxation practice (4-7-8 breathing)
Journaling
Brain dump worries/to-dos (clears mind)
Gentle Stretching
Light yoga or stretches (not vigorous exercise)
Calming Music
Slow tempo (60 bpm), nature sounds, white noise
Herbal Tea
Chamomile, valerian root, passionflower (caffeine-free)
Caffeine & Alcohol Rules
Caffeine Cutoff
No caffeine after 2 PM (half-life 5-6 hours)
Morning Coffee Only
Limit to 1-2 cups before noon if sensitive
Hidden Caffeine
Watch chocolate, green tea, energy drinks, some medications
Alcohol 3-Hour Rule
Stop drinking 3+ hours before bed (disrupts REM)
Alcohol Limits
Max 1-2 drinks - more severely impacts sleep quality
THC/CBD
THC suppresses REM; CBD may help anxiety but research limited
Meal Timing & Nutrition
Last Meal 3 Hours Before
Allow digestion to complete before sleep
Light Evening Meal
Avoid heavy, high-fat dinners (harder to digest)
Tryptophan Foods
Turkey, eggs, cheese, nuts - precursor to serotonin/melatonin
Carbs + Protein
Small snack if hungry: banana, yogurt, oatmeal
Avoid Spicy/Acidic
Can cause reflux or digestive discomfort
Limit Fluids
Reduce liquids 2 hours before bed (prevent night urination)
Magnesium-Rich Foods
Leafy greens, almonds, pumpkin seeds (relaxing)
Exercise & Activity
Morning/Afternoon Exercise
Best for sleep - raises core temp, tires body
No Intense Exercise 3 Hrs Before
Elevates heart rate, adrenaline (delays sleep onset)
Evening Walks OK
Light movement fine - helps digestion, relaxation
Regular Activity
150+ min/week improves sleep quality over time
Avoid Overtraining
Excessive exercise raises cortisol, impairs recovery
Sleep Supplements
Magnesium Glycinate
200-400mg, 30-60 min before bed (relaxes muscles, calms nervous system)
Melatonin
0.3-5mg, 30-60 min before bed (start low, signals sleep time)
L-Theanine
200-400mg (promotes relaxation without drowsiness)
Glycine
3g before bed (lowers core body temp, improves deep sleep)
Apigenin
50mg (chamomile extract, mild sedative)
Ashwagandha
300-600mg (reduces cortisol, anxiety)
Valerian Root
300-600mg (GABA agonist, sedating)
GABA
500-1000mg (calming neurotransmitter, mixed evidence)
Troubleshooting Insomnia
Can't Fall Asleep (20 Min)
Get up, dim light activity until sleepy, return
Racing Thoughts
Worry journal, 4-7-8 breathing, meditation
Middle-of-Night Waking
Don't check time, practice non-sleep deep rest (NSDR)
Early Morning Waking
May indicate stress/anxiety - evaluate cortisol levels
CBT-I (Cognitive Behavioral Therapy)
Gold standard for chronic insomnia - seek specialist
Sleep Restriction
Limit time in bed to build sleep pressure (CBT-I technique)
Stimulus Control
Bed = sleep only (no reading, TV, phone)
Sleep Tracking
Oura Ring
Accurate sleep stages, HRV, body temp, readiness
WHOOP Strap
Sleep performance, recovery, strain tracking
Apple Watch
Basic sleep tracking, sleep stages (Series 4+)
Eight Sleep Pod
Smart mattress with temp control, HRV tracking
Sleep Cycle App
Analyzes movement/sound, smart alarm
Sleep Journal
Track bedtime, wake time, quality, factors (manual)
Advanced Optimization
Mouth Taping
Promotes nasal breathing (improves sleep quality, oxygenation)
Nasal Strips
Opens nasal passages (reduces snoring, mouth breathing)
Weighted Blanket
15-20 lbs (reduces anxiety, increases serotonin)
Sunrise Alarm
Gradual light increase mimics natural wake (gentler)
Mattress Cooling
ChiliPad, Eight Sleep - active temp regulation
Elevation
Slight head elevation can reduce snoring/reflux
Napping Guidelines
Power Nap
10-20 min - boosts alertness without grogginess
Before 2 PM
Late naps interfere with nighttime sleep
Avoid 30-60 Min
Wake during deep sleep = grogginess (sleep inertia)
Coffee Nap
Drink coffee, nap 20 min - caffeine kicks in as you wake
90-Min Full Cycle
Complete sleep cycle if severely sleep-deprived
💡 Pro Tip:
Get
morning sunlight within 1 hour of waking
- single most powerful circadian rhythm anchor. Maintain
consistent sleep/wake times
even on weekends (within 1 hour). If struggling, try the
10-3-2-1-0
formula: no caffeine 10 hrs before, no food/alcohol 3 hrs before, no work 2 hrs before, no screens 1 hr before, 0 times hitting snooze.