| 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
30 Minutes Before Bed
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.
