gabrielmoreira 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
2 Hours Before Bed
- Dim lights, use warm color temperature
- No screens (or blue light blockers)
- No intense exercise
- No heavy meals, caffeine, or alcohol
- Room temperature: 65-68°F (18-20°C)
- White noise or earplugs if needed
30 Minutes Before Bed
- Wind-down routine (same order every night)
- Read fiction (not work-related)
- Journal to offload racing thoughts
- Stretch or gentle yoga
- Avoid bright bathroom lights
Environment Design
- Complete darkness: Blackout curtains, tape LED lights
- Cool temperature: Cooler room = deeper sleep
- Quiet: Earplugs or white noise machine
- Comfortable bed: Mattress 7-10 years lifespan
- Clean air: Open window or air purifier
Tracking & Adjustment
Use wearable (Oura, Apple Watch, Fitbit) to track:
- Time in bed vs actual sleep
- Deep sleep percentage (>15% ideal)
- HRV trend (higher = better recovery)
- Consistency score
Adjust based on data: if deep sleep low → increase evening wind-down. If latency high → no caffeine after 2pm.