Sleep Hub
Check your sleep debt, then work through a few practical, evidence-informed habits.
Calculators
Sleep Debt
Your cumulative sleep shortfall over the last 7 nights.
HRV (RMSSD) Interpreter
Places a wearable HRV reading against age-based reference ranges.
Sleep Hygiene Tips
Consistent Sleep/Wake Time
Going to bed and waking up at the same time daily β even on weekends β is one of the strongest levers for sleep quality, reinforcing your circadian rhythm more than total hours alone.
Cool, Dark Room
A cooler room (around 18-20Β°C / 65-68Β°F) and minimal light both support the body's natural drop in core temperature that helps trigger sleep.
Caffeine & Alcohol Timing
Caffeine's half-life is roughly 5-6 hours, so an afternoon coffee can still be affecting sleep at night. Alcohol may help you fall asleep faster but fragments sleep later in the night.
Screens & Blue Light
Bright screens close to bedtime can delay melatonin release β dimming lights and screens in the last hour before bed helps signal to your body that it's time to wind down.
A Wind-Down Routine
A consistent pre-sleep routine (reading, stretching, journaling) cues your brain that sleep is coming, the same way a routine helps a child fall asleep.
Managing Racing Thoughts
If your mind races at bedtime, writing tomorrow's worries or to-do list down earlier in the evening β a "worry dump" β can reduce the mental load your brain tries to process at bedtime.
aweGene provides general wellness information for educational purposes only β it is not medical advice, diagnosis, or treatment. Always consult a licensed physician before making health decisions.