Sleep Optimization

Optimize sleep quality and duration for health and performance.

Sleep Science Basics

Sleep Cycles (90 min each)

• NREM (75%): Deep restorative sleep — tissue repair, immune function
• REM (25%): Dream sleep — memory consolidation, emotional processing

Optimal Schedule

• 7-9 hours for adults
• Consistent bedtime + wake time (even weekends)
• Wake up at the end of a cycle (multiples of 90 min from bedtime)

Sleep Hygiene Protocol