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Learn how your Sleep Score is calculated, why it matters, and what you can do to improve it.

By Mikael Kågebäck | CTO at Sleep Cycle | PhD in AI & Machine Learning

This Sleep Awareness Month, clinical psychologist and sleep researcher Dr. Mike Gradisar shares why you need a bedtime routine, what to consider when creating yours, and how it can help you improve your sleep.

Before, I let sleep control me instead of the other way around. I saw it as a waste of time rather than an investment. No matter how long I stayed in bed, I often woke up more tired than when I went to sleep. It showed in my training: my runs felt heavy, recovery took longer, and progress slowed. The shift happened when I started asking myself why. How could I put in the work every day, yet still wake up drained? That question pushed me to track my nights consistently with Sleep Cycle. I began noticing patterns in my bedtime routines, my wake windows, and the phases of sleep. After committing to consistency, everything changed. Mornings felt lighter, my days stretched longer, and recovery became faster. Sleep turned from a weakness into one of my strongest tools as an athlete.

A serene interface that guides sleep, not disrupts it.

Discover back-to-school sleep strategies for kids and teens, based on real science. Help your child reset their routine and wake up ready for the day ahead.

Imagine drifting into peaceful sleep without being jolted awake by your partner’s restless movements. Many couples face nightly disruptions caused by shared bedding and conflicting temperature needs, and the Scandinavian Sleep Method offers an elegant, science-backed solution. With this approach, you can transform your nights, enjoy deeper sleep, and wake up recharged—all by embracing a simple change in your sleep routine.

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Picture this: the world around you quiets, your bed is calling, but your mind is wide awake, racing with unfinished thoughts. Falling asleep can often feel like chasing a moving target. What if the answer lies not in counting sheep but in understanding your body’s natural rhythms? By syncing your habits with these rhythms and incorporating small, effective strategies, restful sleep can become your reality.

Did you know that between 7-16% of adolescents and young adults may experience Delayed Sleep Phase Disorder (DSPD), a condition where falling asleep and waking up align poorly with societal norms? This is the reality for individuals living with Delayed Sleep Phase Disorder (DSPD)—previously known as Delayed Sleep-Wake Phase Disorder (DSWPD)—a circadian rhythm sleep disorder where sleep-wake cycles are significantly delayed and which affects teenagers more than adults (who have a prevalence estimate of 1-3%). DSPD isn’t just about being a “night owl”; it can affect daily responsibilities, relationships, and overall well-being. By understanding DSPD and its treatments, individuals can regain control over their sleep and improve their quality of life.