Sleep isn’t just downtime — it’s when your body and brain do their most important maintenance work. Understanding sleep science can transform your health.
Table of Contents
The Sleep Cycle
Each night, you cycle through stages of light sleep, deep sleep, and REM sleep approximately every 90 minutes. Disrupting these cycles — even while getting enough hours — leaves you groggy.
Creating Your Sleep Environment
Temperature (65-68°F), darkness, and quiet are the three pillars of good sleep hygiene. Blackout curtains, a white noise machine, and a cooling mattress pad can make dramatic differences.
The Tech Trap
Blue light from screens suppresses melatonin production. Establish a “device sunset” — no screens for at least 30 minutes before bed. Read a book, meditate, or journal instead.
