What is Restorative Sleep?

Restorative sleep is the kind of sleep that truly repairs and recharges your body and mind, so you wake up feeling refreshed, alert, and ready for the day.

Deep sleep and REM sleep are the most restorative stages, where the body and mind undergo the greatest renewal. Together, deep sleep and REM sleep are often collectively referred to “restorative sleep.”

  • Deep Sleep

    Growth & Healing

  • REM Sleep

    Important for Memory

  • Restorative Sleep

    = Deep Sleep + REM Sleep

    Better Health & Better Performance

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Relax into a Deeper, Restorative Sleep

Without enough restorative sleep, it’s harder for your body and mind to function at their best.

Get the restorative sleep you deserve.

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When is Sleep Most Restorative?

Deep sleep happens earlier in the night, while REM sleep comes later—both are essential for truly restorative sleep. To get enough of both, aim for 7–9 hours on a consistent schedule. Daily habits like caffeine, alcohol, stress, anxiety, and exercise can affect your sleep quality, so watch out for anything that may disrupt your rest.

  • Sleep Cycle

  • Sleep Stages

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How to get Restorative Sleep?

Adults

  1. Fix a bedtime and an awakening time.
  2. If you are in the habit of taking siestas, do not exceed 45 minutes of daytime sleep.
  3. Avoid excessive alcohol ingestion 4 hours before bedtime and do not smoke.
  4. Avoid caffeine 6 hours before bedtime. This includes coffee, tea and many sodas, as well as chocolate.
  5. Avoid heavy, spicy, or sugary foods 4 hours before bedtime. A light snack before bed is acceptable.
  6. Exercise regularly, but not right before bed.
  7. Use comfortable bedding.
  8. Find a comfortable temperature setting for sleeping and keep the room well ventilated.
  9. Block out all distracting noise and eliminate as much light as possible.
  10. Reserve the bed for sleep and sex. Don’t use the bed as an office, workroom or recreation room.
  11. Take 1 capsule of Rilax a day, before bedtime.

Children (Ages birth to 12 years)

  1. Go to bed at the same time every night, preferably before 9:00.
  2. Have an age-appropriate nap schedule.
  3. Establish a consistent bedtime routine.
  4. Make your child’s bedroom sleep conducive – cool, dark, and quiet.
  5. Encourage your child to fall asleep independently.
  6. Avoid bright light at bedtime and during the night, and increase light exposure in the morning.
  7. Avoid heavy meals and vigorous exercise close to bedtime.
  8. Keep all electronics, including televisions, computers, and cell phones, out of the bedroom and limit the use of electronics before bedtime.
  9. Avoid caffeine, including many sodas, coffee, and teas (as well as iced tea).
  10. Keep a regular daily schedule, including consistent mealtimes.
  11. Take half a capsule of Rilax a day before bedtime.
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What Restorative Sleep Does for You

Improve Learning

Improve Memory

Better Decision-making

Better Concentration

More Creative

More Productive

More Energy

More Alert

Sleep Check #1: Are You Truly Rested?

  • How You Wake Up

    If you feel refreshed when you wake up, that’s a good sign. If you struggle to start your day, it may indicate that you’re short on sleep.

  • Sleepiness During the Day

    If you find that you’re nodding off or extremely tired during the day, it could be a result of insufficient sleep at night.

  • Your Concentration Levels

    Good sleep helps you focus, so if you have trouble with concentration, it might be because you’re not getting enough sleep.

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Sleep Check #2: How Much Sleep Do You Need?

  • Recommended Hours of Sleep by Age

    • Birth to 3 months: 14 to 17 hours
    • 4 to 11 months: 12 to 16 hours
    • 1 to 2 years: 11 to 14 hours
    • 3 to 5 years: 10 to 13 hours
    • 6 to 12 years: 9 to 12 hours
    • 13 to 18 years: 8 to 10 hours
    • 18 to 64 years: 7 to 9 hours
    • 65 years and older: 7 to 8 hours


    *Source: American Academy of Sleep medicine

  • Sleep Quality Matters as Much as Sleep Duration

    Getting enough sleep isn’t just about hours. The depth and continuity of your sleep are just as important for true rest and recovery.

    👇 Find out why you're always tired, even after a long night's sleep.

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Sleep Check #3: Why You’re Not Sleeping Well

  • The Problem Isn’t What You Think

    Most people think sleep problems are about being “too awake.” But the real issue is deeper…

  • What’s Really Happening

    Your body can’t switch off properly at night. So even when you’re tired… your mind is still running.

  • What’s Missing

    Sleep isn’t just about closing your eyes. Your body needs the right signals to transition into deep rest.

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Get the Restorative Sleep You’ve Been Missing

If it takes you a long time to fall asleep or you wake up frequently at night, your body isn’t getting the restorative sleep it needs.

Rilax isn’t designed to “knock you out.” Rilax helps your body shift from stress mode → sleep mode, naturally.

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