# Sleep & Recovery Essential for physical and mental recovery, quality sleep is a cornerstone of overall health and wellness. Focus on consistent routines and environment optimization. ## Current Sleep Goals ### Target Metrics - **Duration**: 7-8 hours per night - **Consistency**: Regular bedtime and wake time (±30 minutes) - **Quality**: Deep, restorative sleep with minimal interruptions - **Recovery**: Wake feeling refreshed and energized ### Sleep Schedule - **Bedtime**: 10:00-10:30 PM - **Wake Time**: 6:00-6:30 AM - **Wind-down**: 9:00 PM (devices off, preparation begins) ## Sleep Cycle Understanding ### Sleep Stages - **Light Sleep (N1)**: Transition period, easily awakened - **Deep Sleep (N2)**: Body temperature drops, heart rate slows - **Deep Sleep (N3)**: Physical recovery, immune function, memory consolidation - **REM Sleep**: Mental recovery, emotional processing, creativity ### Optimal Timing - Complete sleep cycles last 90-120 minutes - 4-6 complete cycles per night for adults - Deep sleep dominates early night, REM increases toward morning ## Benefits of Quality Sleep - **Cognitive Function**: Enhanced memory, focus, decision-making - **Emotional Regulation**: Better mood stability, stress resilience - **Physical Recovery**: Muscle repair, hormone regulation, immune support - **Performance**: Improved reaction time, coordination, creativity ## Sleep Hygiene Practices ### Environment Optimization - **Temperature**: Cool room (65-68°F) - **Darkness**: Blackout curtains, minimal light sources - **Quiet**: White noise or earplugs if needed - **Comfort**: Quality mattress and pillows - **Air Quality**: Good ventilation, remove allergens ### Evening Routine - Establish a consistent [[Health/Bedtime Routine]] to signal wind-down - Optimize your sleep environment for comfort and relaxation - Work with your natural [[Health/Circadian Rhythm]] - No screens 1 hour before bed (blue light restriction) ## Common Sleep Issues ### Difficulty Falling Asleep - Racing thoughts or worry - Caffeine or stimulants too late - Irregular schedule - Stress and anxiety ### Frequent Awakenings - Environmental disturbances - Temperature fluctuations - Sleep apnea or breathing issues - Stress or anxiety ### Poor Sleep Quality - Light exposure during sleep - Alcohol consumption - Large meals before bed - Lack of physical activity ## Sleep Tracking & Optimization ### Key Metrics - Sleep duration and consistency - Sleep efficiency (time asleep vs. time in bed) - Sleep stages and cycles - Wake episodes and duration - Morning energy levels ### Tracking Methods - Sleep tracking devices and apps - Sleep journal for subjective quality - Morning energy assessment (1-10 scale) - Correlation with daily activities ## Related Areas - Effective [[Stress]] can improve sleep quality - Regular [[Health/Exercise|Exercise]] can promote better sleep - Your [[Health/Nutrition|Nutrition]] choices can impact sleep patterns - Apply [[Atomic Habits|Habit Formation]] techniques to establish better sleep routines > [!tip] Consistency > Maintain a consistent sleep schedule, even on weekends, for optimal sleep quality. [Tech/Tools#Productivity|Sleep Apps]: ../Tech/Tools.md "Tools" [Health/Exercise|Exercise]: Exercise.md "Exercise" [Health/Nutrition|Nutrition]: Nutrition.md "Nutrition" ## Related Notes - [[Exercise]] - [[Nutrition]] - [[Flow]] - Sleep quality directly impacts flow state achievement - [[Productivity-Health-Synthesis]] - Sleep's role in sustainable productivity - [[Active Learning]] - Sleep consolidates learning and memory - [[Deliberate Practice]] - Recovery through sleep is crucial for skill development