🛌 Sleep works in cycles: 4–6 repeating cycles each night
⏳ One cycle lasts around 90 minutes → Light, Deep, and REM stages
🔄 A full night = 6–9 hours (4–6 cycles) for full recovery
😌 Light sleep (N1, N2): Relaxation, body temperature drops
💪 Deep sleep (N3): Physical repair, growth hormone release
🧠 REM sleep (N4): Dreaming, memory, emotional processing
😌 Light sleep: Smooth transition between cycles
💪 Deep sleep: Physical repair, muscle growth, immune boost
🧠 REM sleep: Learning, memory, creativity
🕒 Same schedule: Go to bed and wake up at the same time
🌑 Dark, cool, quiet room (18–20°C)
📵 No screens 1 hour before bed → reduce blue light
☕ Avoid caffeine 6–8 hours before sleep
🥗 Light dinner → avoid heavy meals close to bedtime