Why it’s important?

How to track it?

Are devices accurate?

What to do if I want something more accurate?

Basic recommendations that work for us: (Our sleep protocol)

1. No Blue light one hour before bed

2. Getting sufficient daylight upon waking

3. No heavy meals 3 hours before sleeping

4. Sleep mask / blackout

5. White noise (a fan)

6. Good/comfortable temperature (19C)

7. No (heavy) evening/late afternoon exercise

8. No alcohol

9. (Still experimenting) Red light/NIR max 20mins per day