The Science of Sleep — Bite-Sized Lessons for Better Rest

Oct 16, 2025by Anita Grujic

If you’ve ever wondered why some nights feel more refreshing than others, you’re about to learn the secret. Sleep isn’t just one long stretch of unconsciousness — it’s a finely tuned biological performance, with each stage playing a role in how you feel, think, and perform.

Let’s break it down into bite-sized lessons you can actually use tonight.

Lesson 1: Sleep Cycles — The 90-Minute Rule

Your sleep happens in cycles lasting roughly 90 minutes. Each includes:

Light Sleep: Your body relaxes, but you can still wake easily.
Deep Sleep: Physical repair and recovery occur.
REM Sleep: The brain processes memories, emotions, and creativity.

Pro Tip: Try scheduling your wake-up at the end of a 90-minute cycle (e.g., 6, 7.5, or 9 hours). You’ll wake feeling more refreshed.

Lesson 2: The Circadian Rhythm — Your Internal Timekeeper

This 24-hour rhythm responds to light, temperature, and routine.
When synced, you fall asleep easily and wake naturally. When misaligned, you fight grogginess and restless nights.

Ways to reset it:

Morning sunlight exposure
Consistent bedtime
Avoiding screens before bed

Haven mattresses are made with natural, breathable materials that work with your body — not against it — helping maintain ideal sleep temperatures that keep your rhythm in sync.

Lesson 3: The Power of Deep Sleep

Deep sleep is non-negotiable for physical restoration.
During this stage:

Growth hormone is released
Tissue repairs
Immune function strengthens

Too much caffeine, blue light, or poor support can rob you of this phase. A properly supportive mattress helps reduce tossing and turning, giving your body the uninterrupted deep sleep it craves.

Lesson 4: Small Changes, Big Results

Stick to a consistent bedtime (even weekends)
Keep your bedroom between 16–19°C
Reduce alcohol and caffeine intake
Choose bedding that breathes and supports

Every small improvement compounds into better sleep quality — and better mornings.

At Haven, we believe in more than just selling mattresses — we believe in sleep education. Because when you understand the science of sleep, you make smarter choices about how you rest, recover, and recharge.

Ready to turn knowledge into better nights?
🛏️ Explore the Sleep Science Collection