Sleep Optimization

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.