Health & Energy · Basics
Sleep, energy & learning
Sleep is when memories consolidate. The basics that make every other lesson stick.
Step 1 of 4 · Overview15 min read ·
| Habit | Why |
|---|---|
| 7–9 hours for adults | recommended by sleep medicine bodies (AASM/CDC) |
| Consistent wake time | anchors your circadian rhythm |
| Morning light | sets your body clock |
| Caffeine cutoff ~8h before bed | caffeine's half-life is ~5h |
| Review before sleep | sleep helps consolidate what you just studied |
Not medical advice: talk to a doctor about persistent sleep problems.
Next: Practice