Sleep Cycle Disruption Score
It's not just about "8 hours." It's about quality. Find out what is secretly destroying your energy levels.
1. When is your last caffeine intake?
2. Screen time before bed?
3. Wake up time consistency?
4. Bedroom Temperature?
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Disruption
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Your Fix Protocol
Why You Feel Like a Zombie
Sleep isn't a light switch. It's a complex hormonal dance involving Adenosine (sleep pressure) and Cortisol (wakefulness). If you disrupt this rhythm, you can sleep 10 hours and still wake up exhausted.
The "Junk Sleep" Epidemic
Just like junk food, junk sleep fills you up but provides no nutrition. The biggest culprits are:
- Caffeine Half-Life: Caffeine stays in your system for 10-12 hours. A 4 PM coffee means 25% of it is still in your brain at midnight, blocking deep sleep.
- Blue Light: Looking at a phone screen at night tricks your brain into thinking it's noon, suppressing melatonin production.