---
name: sleep-optimization
description: 'Circadian rhythms, sleep hygiene protocols, sleep tracking, environment design, and recovery'
metadata:
  author: cosmicstack-labs
  version: 1.0.0
  category: health-wellness
  tags: [sleep, health, wellness, recovery, circadian]
---

# 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.