tips_and_updates Sleep better
- Blue light: Avoid screens 1 hr before bed.
- Temperature: Keep room cool (~65 F / 18 C).
- Caffeine: Limit intake after 2 PM.
- Consistency: Same bed/wake time daily.
- Wind down: Relax with reading or breathing.
Adults need 7-9 hours (NSF). Sleep cycles average ~90 min. 5 cycles (7.5h) is optimal for most. Waking between cycles reduces grogginess. Falling asleep takes ~14 min on average.