Why understanding your sleep matters for your health goals:

• Poor sleep increases hunger hormones and sugar cravings — making it harder to stick to your nutrition plan

• Inadequate recovery limits your ability to build muscle, burn fat, and perform during workouts

• Sleep directly affects mental clarity, stress resilience, and workplace performance

Key insights to track:

• Sleep consistency and efficiency

• Deep vs. REM vs. light sleep balance

• Overnight resting heart rate and HRV

• Sleep debt over time

Key facts about REM sleep:

• Dreaming happens here: It’s the stage where your brain is most active and where vivid dreams occur.

• Important for memory & mood: REM sleep plays a crucial role in learning, memory consolidation, emotional regulation, and creativity.

• Usually happens later in the night: Your first REM cycle might be short, but it gets longer with each cycle as the night goes on.

• Body is inactive, brain is active: Your brain lights up like you're awake, but your body goes into a state of temporary paralysis (to stop you from acting out your dreams).
  
  

Why REM Sleep matters:

• Without enough REM sleep, people often feel mentally foggy, emotionally reactive, or struggle with memory and concentration.

• Tracking REM sleep can help you understand if your brain is getting the recovery it needs — especially if you're managing stress, learning new things, or trying to perform at your best.

  
  
  

General tips on how to sleep better:

1. Stick to a consistent sleep schedule
Go to bed and wake up at the same time every day — even on weekends.

2. Create a relaxing wind-down routine
Start winding down 30–60 minutes before bed. Try reading, stretching, or deep breathing.

3. Limit screen time before bed
Blue light from phones and TVs can interfere with melatonin production. Aim to unplug an hour before sleep.

4. Keep your bedroom cool, dark, and quiet
Ideal sleep temperature is around 65°F. Blackout curtains, white noise machines, or sleep masks can help too.

5. Avoid caffeine and alcohol late in the day
Both can disrupt your sleep cycles, especially REM and deep sleep stages.

6. Get morning sunlight
Exposure to natural light early in the day helps set your body’s internal clock.

7. Move your body during the day
Regular exercise improves sleep quality — just avoid intense workouts too close to bedtime.

8. Watch what and when you eat
Heavy meals, sugar, and late-night snacks can disrupt digestion and sleep.

9. Cut naps if you're struggling at night
If you must nap, keep it under 30 minutes and avoid late afternoon naps.

10. Track your sleep
Wearables and apps can help identify patterns and build better sleep habits over time.

With Sperity Health, you'll stop guessing and start optimizing your sleep, nutrition, and fitness for longevity.