MulticalcSleep Quality Score
Based on the Athens Insomnia Scale
(AIS).
Please rate your sleep over the last month.
The Science of Sleep
Circadian Rhythm
Your body has a master clock (the SCN) that controls sleep. It's anchored by light. Morning sunlight triggers cortisol (alertness), while darkness triggers melatonin (sleep). Artificial light at night confuses this clock.
Sleep Architecture
Sleep isn't uniform. You cycle through stages:
• Deep Sleep: Physical repair and immune boosting.
• REM Sleep: Emotional processing and memory consolidation.
Alcohol and cannabis often suppress REM sleep, reducing rest quality.
Deep Dive: Sleep Hygiene
You can't "force" sleep, but you can set the stage. Try the 10-3-2-1 Rule:
10h
No Caffeine
3h
No Food/Alcohol
2h
No Work
1h
No Screens
Environment Calculation
Temperature
Core body temp must drop to sleep. Aim for 65°F (18°C). Warm baths before bed help dump heat.
Darkness
Even dim light (especially 450nm blue light) inhibits melatonin. Use blackout curtains or a good eye mask.
Sound
Sudden noises wake you. White noise (fan, machine) raises the threshold for what disturbs you.
Natural Aids
-
Magnesium Glycinate:
Helps relax muscles and nervous system. Often deficient in modern diets. -
L-Theanine:
Amino acid found in tea. Promotes relaxation without drowsiness. -
Tart Cherry Juice:
One of the few natural sources of melatonin.