# Sleep Optimization

> Circadian rhythms, sleep hygiene protocols, sleep tracking, environment design, and recovery

- Skill: `gabrielmoreira/sleep-optimization` (Agent Skill)
- Install (CLI): `npx skillmds@latest add gabrielmoreira/sleep-optimization`
- Raw SKILL.md: https://api.skillmd.com/api/skills/gabrielmoreira/sleep-optimization/raw
- Safety review: pending (external: skill-scanner PASS, skillspector PASS)
- Works with: Claude Code, Claude.ai, OpenAI Codex
- Category: AI & ML
- Author: gabrielmoreira (https://skillmd.com/u/gabrielmoreira)
- Updated: 2026-09-09
- Page: https://skillmd.com/skills/gabrielmoreira/sleep-optimization

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# 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.