Quality Sleep: 7 Rules for Recovery
Why sleep matters more than workouts and diets. Science-backed tips for deep, restorative sleep.
Sleep isn't a luxury — it's a necessity. During sleep, your body repairs itself and your brain consolidates memories.
Why Sleep Matters So Much
Sleep deprivation leads to:
- 📉 Weakened immune system
- 🍔 Increased appetite (especially for sweets)
- 😤 Irritability and anxiety
- 🧠 Impaired memory and concentration
7 Rules for Healthy Sleep
1. Stick to a Schedule
Go to bed and wake up at the same time — even on weekends. Your body loves predictability.
2. Create a Bedtime Ritual
One hour before sleep:
- Dim the lights
- Put away your phone
- Take a warm shower
- Read a book
3. Optimize Your Bedroom
Ideal conditions:
- Temperature: 65-68°F (18-20°C)
- Complete darkness
- Silence or white noise
- Comfortable mattress and pillow
4. Watch Your Diet
| Yes ✅ | No ❌ | |--------|-------| | Light dinner 3 hours before bed | Coffee after 2 PM | | Chamomile tea | Alcohol before bed | | Magnesium supplements | Heavy meals at night |
5. Move During the Day
Physical activity improves sleep quality, but finish workouts at least 3 hours before bedtime.
6. Manage Light Exposure
- Morning: Bright light right after waking
- Evening: Warm, dimmed light
- Night: Block blue light (glasses or phone settings)
7. Don't Lie Awake
If you can't fall asleep within 20 minutes — get up. Do something calm and return to bed when you feel sleepy.
How Much Sleep Do You Need?
Adults need 7-9 hours of sleep. But quality matters more than quantity!
One hour of deep sleep is worth more than three hours of light sleep.
Track your sleep with AI Wellness Core — the app will help you find your optimal schedule 💤