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 Stages

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.

What Restorative Sleep Does for You

Improve Learning

Improve Memory

Better Decision-making

Better Concentration

More Creative

More Productive

More Energy

More Alert

Get the Restorative Sleep You’ve Been Missing

Rilax helps your body shift from stress mode → sleep mode, naturally.

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