Pre‑Bed Routine Relaxation signals body to wind down.
Limit Screen Time (2 hrs before bed) Blue light suppresses melatonin.
30–60 min of Light Stretching or Meditation Lowers cortisol, promotes calmness.
Avoid Heavy Exercise 3 hrs pre‑bed Can increase arousal.
Keep Bedroom Cool (~18°C), Dark, Quiet Optimal for sleep architecture.
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? Tracking Progress
Sleep Diary – Log bedtime, wake time, perceived quality, and any awakenings.
Smartphone App or Wearable – Use metrics like total sleep time (TST), sleep efficiency (SE), REM %, etc.
Weekly Review – Identify patterns: is caffeine timing still a problem? Are you getting enough REM?
Adjust as Needed – If REM percentage stays low, consider further reducing alcohol or consulting a sleep specialist.
? Final Thoughts
Caffeine: The key is timing. 6 am coffee may be fine if it’s not delaying your circadian rhythm; the problem emerges when you consume caffeine later in the day.
Alcohol: A small amount after dinner can still disrupt sleep architecture, especially REM. Aim for minimal consumption or a longer interval before bed.
Sleep Architecture: REM is crucial for emotional regulation and memory consolidation. Consistently low REM (≤5%) indicates that something is perturbing your sleep stages—most likely alcohol or late caffeine.
Keep tracking your intake, observe how you feel during the day, and adjust accordingly. Small changes in timing can lead to significant improvements in both the quantity and quality of your sleep.
