What happens in your body during sleep?
Deep sleep peaks growth hormone release and accelerates tissue repair. The brain's glymphatic system clears metabolic waste accumulated during the day.
REM handles emotional regulation and memory consolidation; REM loss measurably amplifies next-day stress reactivity.
Why does regularity beat duration?
Large cohort analyses found sleep irregularity predicts mortality risk more strongly than total sleep duration. Your internal clock runs on predictability.
Practical rule: keep weekday and weekend wake times within 60 minutes of each other.
How do you fix your sleep in 7 days?
Days 1-2: fix one wake time, weekends included.
Days 3-4: get 10 minutes of daylight within 30 minutes of waking — the strongest circadian reset signal.
Day 5: stop caffeine 8-10 hours after waking.
Day 6: dim bright screens 90 minutes before bed and set the room to 18-19 °C.
Day 7: score the week on wake-time deviation, not hours slept.
How do you measure the effect?
Look at the seven-day average and deviation, not single nights. In fjt the daily sleep check-in feeds exactly that curve.
