😴 Sleep Tracker

Most adults need 7-9 hours for optimal function. The exact amount varies by individual, but fewer than 6 hours consistently is associated with significant cognitive and health impairments regardless of how adapted you feel.

Sleep quality matters as much as quantity. Common culprits include alcohol before bed (which fragments sleep cycles), an inconsistent schedule (which confuses your circadian clock), and sleep apnea. Tracking your habits helps isolate the cause.

Short naps (20-30 minutes) before 2 PM generally do not interfere with nighttime sleep and can boost afternoon alertness. Longer or later naps can reduce sleep pressure and make it harder to fall asleep at your normal bedtime.

Most people can shift their circadian rhythm by about 1 hour every 2-3 days. A complete reset from a severely disrupted schedule typically takes 2-3 weeks of consistent wake times, with the wake time being more important than the bedtime.

The alarm function itself is fine, but having your phone on the nightstand invites late-night scrolling. Consider a dedicated alarm clock and charge your phone in another room — this single change improves sleep onset for many people.