Sleep Optimisation: The Most Underrated Health Hack for Everyone
Quality sleep impacts everything — metabolism, immunity, mental health, and performance. Here's how to optimise your sleep hygiene.
Sleep is the single most important factor for recovery, cognitive performance, and long-term health.
The 7–9 hour rule: Adults need 7–9 hours of quality sleep per night. Consistently getting less than 6 hours increases risk for cardiovascular disease, obesity, and cognitive decline.
Temperature matters: The ideal bedroom temperature is 18–20°C (65–68°F). Your body needs to cool down to initiate sleep.
Blue light blocking: Avoid screens 60–90 minutes before bed. If unavoidable, use blue-light-blocking glasses or device settings.
Consistent schedule: Go to bed and wake up at the same time daily — even on weekends. This trains your circadian rhythm.
Avoid late caffeine: Caffeine has a half-life of 5–6 hours. Stop consuming it by early afternoon.
Track and improve: Zivana Care's wellness tools help you log sleep quality, identify patterns, and receive recommendations for better rest.
