Optimizing Your Sleep Cycles

Better sleep architecture means more restoration in the same hours:

• Keep a consistent schedule — your brain preps for deep sleep based on your usual bedtime
• Dim the lights before bed — bright evening light delays the circadian signal that ushers in deep sleep
• Avoid alcohol before bed — it adds deep sleep early but fragments REM later in the night
• Cool your room to 65-68F — the drop in body temperature triggers deep sleep
• Get morning sunlight — it sets your circadian clock and improves cycle timing.