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bedtime Sleep
This Week
7.5h
😊Mon
7.25h
😐Tue
7.75h
🌟Wed
6h
😴Thu
8.25h
🌟Fri
8.5h
😊Sat
8.25h
😊Sun
Target: 8h/nightAvg: 7.6h
7.6h
Avg Sleep
3.9/5
Avg Quality
Wed
Best Night
psychology Sleep Insights
directions_run
Exercise days = better sleep quality (+18%)
Source: AASM 2024 — regular exercise improves sleep architecture
phonelink_off
Screens off before bed = +13% quality
Source: Harvard Health — blue light suppresses melatonin production
bedtime Sleep Hygiene Tips
phonelink_off Screens off 30-60 min before bed
thermostat Room temperature: 65-68°F (18-20°C)
coffee No caffeine after 2 PM
alarm Same bedtime every night (even weekends)
self_improvement 5-min wind-down routine (breathing, journal)
dark_mode Dark room — blackout curtains if needed