Discover evidence-based strategies to improve your sleep quality and wake up refreshed
Quality sleep is essential for physical health, mental clarity, and emotional wellbeing. Poor sleep can affect everything from your immune system to your mood and productivity. The good news is that by practicing good sleep hygiene, you can significantly improve your sleep quality.
In this guide, we'll explore the science of sleep, practical tips for better rest, and tools to help you establish healthy sleep habits.
Sleep occurs in cycles of about 90 minutes, moving through different stages. Click on each stage to learn more:
Before sleep begins, we experience a period of relaxed wakefulness where brain waves slow down in preparation for sleep.
Characteristics:
Tips: Create a relaxing pre-sleep routine to ease this transition.
The transition from wakefulness to sleep, lasting several minutes.
Characteristics:
Function: Begins the disconnection from external stimuli.
Makes up about 50% of total sleep time in adults.
Characteristics:
Function: Memory consolidation and information processing.
Also called slow-wave sleep, most restorative stage.
Characteristics:
Function: Physical restoration, immune function, and energy replenishment.
Occurs about 90 minutes after falling asleep, longer in later cycles.
Characteristics:
Function: Emotional processing, memory consolidation, and brain development.
Find your ideal bedtime based on when you need to wake up and complete sleep cycles:
Based on 90-minute sleep cycles and your input:
Waking up at the end of a sleep cycle helps you feel more refreshed.
A consistent pre-sleep routine signals your body it's time to rest. Try this 60-minute sequence:
Turn off screens (phones, TVs, computers) to reduce blue light exposure that suppresses melatonin.
Read a book (paper, not e-reader), listen to calming music, or practice gentle stretching.
Dim lights, adjust room temperature (cool is better), and ensure your bedroom is quiet and comfortable.
Try deep breathing, meditation, or gratitude journaling to calm your mind.
Aim to go to bed at the same time each night, even on weekends.
Soothing sounds can mask disruptive noises and promote relaxation. Try different options: