Contents
1.
Fundamentals of Sleep
2.
The Three Key Elements of Sleep Quality
3.
Mastering Sleep Hygiene
4.
Optimizing Your Sleep Environment
5.
Pre-Bedtime Routines to Power Down
6.
Nutrition & Supplements for Better Rest
7.
Exercise & Relaxation Techniques
8.
Smart Use of Technology
9.
Sleep Tracking & Continual Improvement
10.
Self-Assessing and Tackling Sleep Disorders
11.
FAQs: Common Sleep Concerns
12.
Conclusion: A Roadmap to Habit Formation
13.
Fundamentals of Sleep • REM vs. Non-REM: A 90-minute cycle alternating deep (Stage 3) and REM sleep performs physical repair and memory consolidation. • Circadian Rhythm: Your body clock synchronizes with light, meals, and activity. Misalignment leads to poor sleep quality. • Melatonin: The key “sleep hormone” peaks before bedtime—behaviors that boost melatonin set the stage for restorative sleep.
14.
The Three Key Elements of Sleep Quality