Restorative Sleep
5 Simple Ways to Improve Your Sleep
Science-backed sleep hygiene to fall asleep faster and wake refreshed.
Quality sleep is the master foundation of metabolic, immune, and cognitive health.
Science-backed sleep hygiene to fall asleep faster and wake refreshed.
Quality sleep is the master foundation of metabolic, immune, and cognitive health.
Get 10–15 minutes of outdoor sunlight within 1 hour of waking to set your melatonin timer.
Keep your bedroom cool: 65°F to 68°F (18°C–20°C) is ideal for deep slow-wave sleep.
Core body temperature must drop by 2–3°F to initiate deep sleep.
Caffeine has a 5–7 hour half-life. Cut off coffee and energy drinks by 12:00 PM or 2:00 PM.
Dim screens 60 minutes before bed to allow your pineal gland to release melatonin naturally.
Even if you can fall asleep on caffeine, it degrades deep Stage 3 and REM sleep.
Waking up in the middle of a sleep cycle leaves you feeling groggy. Our Sleep Calculator pinpoints the exact time to go to bed or wake up.
Educational tool only. Does not replace individualized clinical diagnosis.