Optimize Your Sleep

Discover evidence-based strategies to improve your sleep quality and transform your health. Better sleep leads to a longer, healthier life.

Sleep Facts

33%

of adults don't get enough sleep

7-9h

recommended sleep duration for adults

65°F

ideal sleeping temperature

2-3h

before bed: avoid blue light

Sleep Optimization Strategies

Temperature Control

  • Keep bedroom 60-67°F (15.5-19.4°C)
  • Take a warm shower before bed
  • Use breathable bedding materials
  • Maintain good air circulation

Sleep Timing

  • Go to bed 2-3 hours after sunset
  • Keep consistent sleep schedule
  • Aim for 7-9 hours of sleep
  • Limit weekend sleep-in to 1 hour

Light Management

  • Use blue light blocking glasses
  • Enable night mode on devices
  • Keep bedroom completely dark
  • Get morning sunlight exposure

Sleep Environment

  • Use supportive mattress and pillows
  • Maintain quiet or use white noise
  • Remove electronic devices
  • Ensure good ventilation

Evening Routine

  • Avoid caffeine 8 hours before bed
  • No large meals near bedtime
  • Practice relaxation techniques
  • Limit fluid intake before bed

Physical Activity

  • Exercise regularly during the day
  • Get outdoor activity in daylight
  • Avoid intense exercise 3h before bed
  • Stay active throughout the day

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