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The Rilax Sleep Guide

You went to bed on time. So why does the morning still feel like it came too soon? The answer can lie in how long you actually slept, how often your sleep was interrupted or whether your sleep schedule matched your body clock.

A man lies awake in a softly lit bedroom

Sleep stages  ·  Three sleep checks  ·  Sleep diary

What a good night does for you

Restorative sleep is sleep that leaves you feeling rested and able to get through your day. Pay attention to how much sleep you get, how well you sleep and how consistent your schedule is.

While you sleep, your brain processes what you learned and helps store memories. Sleep also supports your immune system and gives your body time for repair. The next day, you may notice the difference in your focus, mood and reaction time.

A night of sleep, stage by stage

Most nights, you cycle through non-REM and REM sleep four to six times. A cycle usually takes about 80 to 100 minutes. Deep sleep is generally more common early in the night, and REM periods tend to get longer towards morning.

N1 · Drifting off

The brief transition from wakefulness to sleep. If you’ve ever nodded off on the sofa and startled awake, you may have caught yourself in this transition.

N2 · Settling in

You’re asleep. Your heart rate and breathing slow, and your body temperature drops as you settle into this stage of non-REM sleep.

N3 · Deep sleep

Brain activity slows into a pattern called slow-wave sleep. It’s harder to wake you in this stage, which is associated with tissue repair.

REM · An active brain

Your brain becomes more active and vivid dreams are common. Both REM and non-REM sleep help you learn and form memories.

Brief awakenings between cycles can be normal. How easily you fall back asleep and how you feel during the day tell you more than a single wake-up.

Why you can feel tired and still lie awake

Two systems help decide when you’re ready for sleep. Sleep pressure builds the longer you’re awake and eases while you sleep. Your body clock helps time when you feel alert or sleepy, using cues such as daylight and darkness.

Think of an early Monday bedtime after a weekend of late nights and late mornings. You may feel tired while your body clock is still running on the weekend’s schedule. Late caffeine, an afternoon nap, work stress or a change of shift can also make it harder to settle.

Three checks to make sense of your sleep

Think back over the past week. A pattern across several nights tells you more than one rough morning.

01 · How do you feel the next day?

Once you’re up and moving, do you feel alert? Notice whether you regularly lose focus or doze off during meetings, while reading or in front of the TV.

02 · How much are you actually asleep?

From 11 pm to 7 am is eight hours in bed. If you took 30 minutes to fall asleep and were awake for another 30 minutes overnight, you slept about seven hours.

03 · What keeps getting in the way?

Look for a pattern. Do you struggle after a late teh tarik, on nights you work late or when the room is warm or noisy? Pick one thing to change and see how the next few nights go.

How much sleep do you need?

Sleep needs change with age. These are the CDC’s daily sleep recommendations for adults.

  • Ages 18–60 · 7 or more hours
  • Ages 61–64 · 7–9 hours
  • Ages 65 and above · 7–8 hours

Better sleep starts before bedtime

  1. Start with your wake-up time. Keep it reasonably consistent, including on weekends. Get some daylight after waking if your schedule allows.
  2. Move your last caffeine earlier. If you’re lying awake at bedtime, try having your last coffee, tea or energy drink earlier in the day.
  3. Give yourself half an hour to wind down. Dim the lights, put the phone away and do something quiet, like reading or listening to music.
  4. Make the room easy to sleep in. Keep it cool, dark and quiet. A fan, blackout curtains or an eye mask may help, depending on what disturbs you.
  5. Keep naps short and early if nights are difficult. If a long or late nap makes it harder to fall asleep, try a shorter nap earlier in the afternoon.
  6. Move during the day. Regular physical activity can help you sleep. If a hard late workout leaves you wide awake, try training earlier when you can.
  7. Watch what happens after a late meal or a drink. Try moving heavy meals earlier and avoiding alcohol before bed. Alcohol can make you feel sleepy at first and disrupt sleep later.

Try a seven-night sleep diary

Use a notebook or your phone to keep a quick record each morning.

  • When you went to bed and got up.
  • Roughly how long it took to fall asleep and how much time you spent awake overnight.
  • When you last had caffeine, any naps and how alert you felt the next day.

At the end of the week, look for something that kept coming up. Take the diary to your appointment if sleep problems continue.

Common questions about restorative sleep

Is it normal to wake up during the night?

Yes. Brief awakenings between cycles are common, and you may not remember them. Repeated long awakenings or regular daytime sleepiness are worth discussing with a healthcare professional.

Can my smartwatch tell me how much deep sleep I got?

Most consumer trackers estimate sleep stages from signals such as movement and heart rate. Look at trends over several nights and how you feel during the day. A single deep-sleep score can vary and cannot diagnose a sleep disorder.

Why am I still tired after eight hours in bed?

You may have slept for fewer hours than you think, or your sleep may have been interrupted. Timing matters too, especially if you work shifts. If you regularly feel sleepy despite getting enough sleep, speak with a healthcare professional.

How much sleep do children and teens need?

The CDC gives these daily ranges for children and teens.

  • Birth to 3 months · 14–17 hours
  • 4–12 months · 12–16 hours, including naps
  • 1–2 years · 11–14 hours, including naps
  • 3–5 years · 10–13 hours, including naps
  • 6–12 years · 9–12 hours
  • 13–17 years · 8–10 hours

When it’s worth getting help

Talk to a healthcare professional if you often struggle to fall or stay asleep, or if you regularly feel sleepy despite allowing enough time for sleep. Mention frequent loud snoring, gasping or pauses in breathing that someone has noticed. These can be signs of sleep apnoea.

If you feel too sleepy to drive safely, stop somewhere safe or arrange another way to travel.

Sources and further reading

Where Rilax fits

Rilax® is a health supplement formulated to improve sleep quality and promote relaxation. Two clinical trials evaluated the finished RLX2™ formulation. You can read what the researchers measured and found on our clinical studies page.

Read the research behind Rilax