Knowledge Hub
Sleep Library
November 19, 2024
Curated research takeaways and checklists to connect science with practice.
Research Highlights
- Memory: Slow-wave sleep supports hippocampal replay—reinforce with consistent schedule and daytime activity.
- Circadian: Morning light advances phase; late-night light delays—see Digital Boundaries and Environment.
- Mood: Better sleep reduces anxiety via HPA axis modulation—pair CBT-I tools with relaxation scripts.
Quick Checklists
- Evening: screen curfew, dim lights, light dinner (Nutrition), breathwork (Relaxation).
- Morning: fixed wake time (Schedule), outdoor light, movement primer (Movement).
- Weekly: review logs (Tracker) and adjust habits (Habit Builder).
Deep Dives to Explore
- Caffeine metabolism & genetics—adjust cutoffs (see Nutrition).
- Chronotypes: match work blocks to your peak focus; keep wake time aligned (see Schedule).
- Respiratory health: consider nasal breathing drills; integrate with relaxation breathing.
Suggested Reading Path
- Start with Sleep Schedule and Environment.
- Add Nutrition and Digital Boundaries.
- Layer Cognitive tools if mind-racing persists.
Printable Checklists
Use the evening checklist (screen curfew, light dinner, breathwork) and morning checklist (fixed wake, outdoor light, movement) with your Sleep Tracker for weekly reviews.