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2022-03-18 / Endel

Sleep Improvement Plan part 2: Finetune your sleep

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Struggling with your sleep? You’ve come to the right place. This is the second part of our Sleep Improvement Plan, offering practical tips for improving your sleep and getting the refreshment you need. Developed by Dr. Roy Raymann of SleepScore Labs, Endel’s scientific partner, the Plan looks at the art and science of sleep from every angle, from setup and mindset to tools, tricks, and techniques.

The first part of the Plan offered tips on the pre-bedtime ritual, suggesting ways to wind down, let go of the day and get into sleep flow. Read it here. This time, we’re looking at further ways to finetune your sleep approach. Read on to learn how to change your attitude to sleep, tweak your circadian rhythm, and optimize your sleeping space. Trying just a few of these simple tips could improve your sleep in a matter of days.

Sleep: The pros’ secret weapon

Many of our difficulties with sleep arise because we don’t give it the importance it deserves. Sleep is crucial for our well-being, but we often see it as an obstacle to being productive, or enjoying life. An attitude switch is needed. Pro athletes train extensively to achieve their best performance, and all this exercise makes them crave sleep. For them, it’s not an option: they must get 8 to 10 hours of quality rest each night for the best physical recovery. Of course, not all of us are world-class runners, but healthy sleep relieves mental strain, too. Why not pretend to be a sports pro tonight? Commit to spending a solid 8 hours in bed no matter what, and enjoy the physical and mental benefits that follow.

Feel the rhythm


Your body loves routines, especially when it comes to sleep. In general, your internal clock tries to line up with the day’s rhythm, giving you the urge to sleep at night and wake up in the morning. Not everybody’s rhythm is the same, though. If your body clock runs early, you’ll tend to go to bed earlier and rise earlier; those with a later body clock prefer staying up and sleeping in.

Things get tricky when your body clock doesn’t fit your schedule. Perhaps you need to wake up early for work, but your body clock demands a lie-in. Luckily, there are ways to nudge your circadian rhythm into line. Make sure you get plenty of bright light in the morning to gradually shift your clock earlier. Endel’s Smart Alarm will help with those early mornings, too. Powered by science, it's designed to give you a soft transition from a restful night to a fulfilling day.

Keep your cool

The temperature of your bedroom can have a big impact on the quality of your sleep. Ideally, the room should be around 65°F, with 30–50% humidity. Summer heat can be particularly troublesome. In order to fall asleep more easily and stay asleep through the night, the body needs to be able to get rid of its own heat. So, when things get hot, use lightweight, non-insulating, and moisture-wicking bedding, and make sure to start cooling or ventilating your bedroom as soon as the sun sets.

Invest in your dreams

Bed in the room

The environment you sleep in is key to a good night’s sleep. It’s also one of the most important places in your life. After all, we spend a third of our lives sleeping. So why don’t we put more into making our sleeping space as comfortable as possible?

Let’s do the math. A mattress lasts around 7 years, and you’ll use it for at least 7 hours per night. Spending $2,000 on one might seem extravagant, but that’s only 10 cents an hour over its lifespan. By comparison, a car — which we use on average for just one hour each day — will end up costing around $14 per hour. Suddenly that mattress looks like great value — especially if it means waking up refreshed and ready to tackle the day.

Did you find these tips helpful? Read parts 1 and 3 of the Sleep Improvement Plan for more advice on getting the rest you need.