Memory & Learning
Deep sleep strengthens new memories; REM connects ideas for creativity.
Physical Recovery
Growth hormone peaks during deep sleep — rebuilding muscles and tissues.
Heart Health
Regular sleep lowers blood pressure and inflammation.
Metabolism
Sleep balances hunger hormones (leptin & ghrelin), reducing cravings.
Emotional Balance
Sleep recalibrates your amygdala — less anxiety, more calm.
Immunity
A single night of short sleep can weaken immune response by up to 70%.
Longevity
Consistent 7–9 hours is one of the strongest predictors of lifespan.
Creativity & Focus
REM sleep boosts problem-solving and insight.
WHAT HAPPENS WHEN YOU SLEEP
NREM (Non-Rapid Eye Movement):
- Clears toxins from the brain.
- Strengthens factual memory and motor skills.
- Calms the nervous system.
REM (Rapid Eye Movement):
- Processes emotions.
- Builds creativity and complex associations.
- Restores mental balance.
THE IDEAL SLEEP ROUTINE
6:00–8:00 PM: Finish dinner. Avoid heavy food and alcohol.
8:30 PM: Dim lights. Limit screens or use warm color filters.
9:30 PM: Wind down — take a warm shower, read, stretch, or meditate.
10:00 PM: Bedroom cool (~65°F / 18°C), dark, quiet. No bright lights, no phone.
10:30 PM: Sleep. Your first deep sleep cycle is the most restorative.
EVENING RITUAL — “60–30–0 RULE
60 minutes before bed turn off work, emails, and tasks. Let the mind slow down.
30 minutes before bed dim lights, use only warm lighting, take a shower or read.
0 minutes before bed no screens, no phone — let your brain shift into deep rest mode.
LIGHT, TEMPERATURE & ENVIRONMENT
LIGHT
Morning sunlight starts your 24h rhythm. Avoid bright light at night — it tricks your brain into “daytime.”
TEMPERATURE
Ideal bedroom temp = 65°F / 18°C. A cool room signals your body it’s time to sleep.
NOISE
Try white noise, ocean sounds, or earplugs if needed.
bed & textiles
Breathable fabrics like stone-washed linen help regulate body temperature naturally.
Nommar linen bedding keeps you cool in summer, warm in winter — supporting your body’s sleep rhythm.
NAPS & RECOVERY
- Ideal nap: 20–30 minutes, early afternoon.
- Avoid naps after 4 PM — they reduce nighttime sleep pressure.
- Longer naps (60–90 min) may include REM, good if you’re sleep-deprived.
- Never feel guilty for resting — it’s part of your biological design.
DAILY HABITS THAT IMPROVE SLEEP
Get morning sunlight — 10–20 min of daylight resets your circadian rhythm.
Avoid caffeine after 2 PM — It blocks adenosine, your sleep pressure chemical.
Exercise regularly — Morning or afternoon workouts deepen sleep quality.
Keep a consistent schedule — Same bedtime & wake time, even weekends.
Eat earlier, lighter dinners — Digestion interferes with deep sleep.
Don’t hit snooze — It fragments sleep and confuses your body clock.
Limit alcohol — It sedates but prevents true REM sleep.
Write down thoughts before bed — Clears mental clutter.
COMMON MYTHS
Fact: Sleep debt can’t be fully “repaid” —
consistency matters more.
Fact: It knocks you out but blocks REM, leading to poor recovery.
Fact: After 16h awake, performance drops as if you’re legally drunk.
Fact: Most adults thrive on 7–9, but the key is how you feel naturally.