🧬 Understanding Sleep Cycles
Each sleep cycle lasts about 90 minutes. Waking up at the end of a cycle, rather than in the middle of one, usually makes you feel more refreshed and less groggy.
☕ Caffeine Cutoff
Avoid caffeine (coffee, tea, soda, chocolate) for at least 6-8 hours before your intended bedtime. Caffeine is a stimulant and can significantly disrupt your sleep patterns.
📱 Blue Light Break
Minimize exposure to blue light from screens (phones, tablets, computers, TVs) at least 1-2 hours before bed. Blue light can suppress melatonin production, making it harder to fall asleep. Use night mode or blue light filters if you must use devices.
🌡️ Cool & Dark Room
Keep your bedroom cool, dark, and quiet. The ideal temperature for sleep is typically between 60-67°F (15-19°C). Use blackout curtains and earplugs if needed.
⏰ Consistent Schedule
Try to go to bed and wake up around the same time every day, even on weekends. This helps regulate your body's internal clock (circadian rhythm) and improves sleep quality over time.