Science-backed habits to sleep better: complete guide

2026-03-28 · AEONUM

The science of quality sleep

It's not about hours but sleep architecture: deep sleep cycles (physical repair) and REM (memory consolidation). Both depend on your daytime habits.

Light, temperature, nutrition and stress during the day determine how you'll sleep that night.

Sleep optimization protocol

Morning sunlight (10 min) — resets your melatonin clock for that night.

No caffeine after 2 PM — 5-7 hour half-life interferes with deep sleep.

Room at 18-20°C — your body needs to cool 1-2° to initiate deep sleep.

3-2-1 protocol — 3h no food, 2h no liquids, 1h no screens before bed.

Track your sleep with AEONUM

AEONUM includes sleep habits organized in 4 progressive levels. The daily check-in records your sleep quality and correlates it with completed habits.