Sleep Optimization#

Optimize sleep quality and duration for health and performance.

Sleep Science Basics#

Sleep Cycles (90 min each)#

• NREM (75%): Deep restorative sleep — tissue repair, immune function
• REM (25%): Dream sleep — memory consolidation, emotional processing

Optimal Schedule#

• 7-9 hours for adults
• Consistent bedtime + wake time (even weekends)
• Wake up at the end of a cycle (multiples of 90 min from bedtime)

Sleep Hygiene Protocol#

2 Hours Before Bed#

• Dim lights, use warm color temperature
• No screens (or blue light blockers)
• No intense exercise
• No heavy meals, caffeine, or alcohol
• Room temperature: 65-68°F (18-20°C)
• White noise or earplugs if needed

30 Minutes Before Bed#

• Wind-down routine (same order every night)
• Read fiction (not work-related)
• Journal to offload racing thoughts
• Stretch or gentle yoga
• Avoid bright bathroom lights

Environment Design#

• Complete darkness: Blackout curtains, tape LED lights
• Cool temperature: Cooler room = deeper sleep
• Quiet: Earplugs or white noise machine
• Comfortable bed: Mattress 7-10 years lifespan
• Clean air: Open window or air purifier

Tracking & Adjustment#

Use wearable (Oura, Apple Watch, Fitbit) to track:

• Time in bed vs actual sleep
• Deep sleep percentage (>15% ideal)
• HRV trend (higher = better recovery)
• Consistency score

Adjust based on data: if deep sleep low → increase evening wind-down. If latency high → no caffeine after 2pm.