Calculate optimal sleep times based on sleep cycles to wake up refreshed.
A complete sleep cycle lasts about 90 minutes. Waking at the end of a cycle helps you feel refreshed.
Going to bed and waking up at the same time every day helps regulate your body's internal clock.
Avoid screens 1 hour before bedtime as blue light can interfere with melatonin production.
Avoid caffeine in the afternoon and evening as it can stay in your system for 6-8 hours.