An in-depth analysis of sleep, why it's problematic, and the scientific advancement in understanding sleep.

• Sleep issues are prevalent despite scientific advancement in understanding sleep due to lack of individualized solutions.
• Insomnia is not a homogeneous condition; different types of sleep problems require different solutions.
• Scientific studies and wellness industry often offer general solutions that do not address the specifics of an individual's sleep issue.

General recommendations for improving sleep quality.

• Spend at least one hour outside daily, especially during daylight and dusk, to align the body's circadian rhythm.
• Establish a structured bedtime routine, avoiding screens and engaging in calming activities two hours before bed.
• Consider diet optimization, eating a light dinner to avoid insulin spikes that can interfere with sleep cycles.

Tailored strategies for different sleep issues including trouble falling asleep, staying asleep, and waking up tired.

• For difficulty falling asleep, address pitta imbalances and manage stress and anxiety before bedtime.
• For staying asleep, reduce caffeine and technology use, and use a weighted blanket or temperature control.
• For waking up tired, eat lightly before bed, allow natural sunlight in the morning, and wake up earlier if needed.