All Questions

Signs of inadequate deep sleep include persistent morning fatigue, frequent nighttime awakenings, and difficulty concentrating during the day. These issues can impact overall health and well-being, indicating that your sleep quality may need improvement.

Waking up at 3 a.m. can be caused by various factors, including stress, anxiety, lifestyle habits, or a disrupted circadian rhythm. Understanding and addressing these triggers can help improve sleep continuity.

Sleep debt refers to the cumulative effect of not getting enough sleep, resulting in physical and mental fatigue. It can be repaid by consistently getting adequate sleep over time, creating a sleep-friendly environment, and adhering to a regular sleep schedule.

Screen time before bed can negatively impact sleep quality by suppressing melatonin production, delaying sleep onset, and reducing overall sleep duration. Limiting screen exposure in the hour before sleep is recommended to improve sleep quality.

To reset your sleep schedule effectively, gradually adjust your bedtime and wake-up time, expose yourself to natural light during the day, and maintain a consistent sleep routine. Avoid screens and caffeine before bed to aid in the adjustment process.

Blue light blocking glasses may improve sleep quality for some individuals by reducing exposure to blue light, which can interfere with the production of melatonin, a sleep-inducing hormone. However, the effectiveness can vary depending on individual habits and the quality of the glasses used.

Yes. Research consistently shows caffeine consumed 6 hours or less before bedtime reduces total sleep time, increases awakenings, and lowers sleep quality — even if you don’t “feel” the effects.

Cold exposure can help some people fall asleep faster by lowering core body temperature, but ice baths too close to bedtime may increase alertness and stress hormones.