It’s amazing how many problems can be solved with good sleep hygiene.
And while there are plenty ofgadgetsandbiohacksthat claim to help, the fundamentals of sleep hygiene are basic and simple.
This varies: Uou might be a seven-hour person or a nine-hour person.
(Young people usually need even more; older adults may be okay with less.)
If it’s fewer than seven hours, it’s probably not enough.
If you feel a lot better, you have your answer.
If you sleep in when you get the chance, your wake-up time is another hint.
Next comessetting a bedtime.
Figure out what time you oughta hit the hay to get enough sleep before your alarm goes off.
Then work backward fromthatto figure out when to start changing into jammies and whatever else your nighttime routine involves.
(More on that routine below.)
Crucial to both steps isprioritizingsleep so you’ve got the option to actually get yourself on schedule.
Dont go out too late, and dont stay uprevenge procrastinating.
There will be time for occasional indulgences once your everyday schedule is more consistent.
Include these four things in your bedtime routine
Okay, so what goes into that routine?
Dont expect to switch off the lights and instantly be able to zonk out.
No screens right before bedtime.
No, not even with blue-blocking glasses.
Those glassesdont actually block very much blue light anyway.
A cool, dark bedroommakes it easier to fall asleep and stay asleep.
Read a chill book.Take a luxurious bath.
Whatever works for you.
Get plenty of sunlight in the morning.
(In the winter,a light boxmay help.)
Exercise during the day.
you could combine this with sunlight by going for a morning or lunchtime walk.
But any throw in of exercise will help you to sleep better.
Eat meals during the day.
But at the very least, dont eatrightbefore bed.
Do yourself a favor and break the cycle.
An easy way to back off is to give yourself a cutoff time.
No caffeine after 5 p.m., lets say.
Once thats part of your routine, walk it back to 2 p.m. or noon.
Alcohol is another chemical that affects our sleep.
Make it dark, withblackout curtainsor aneye mask, if needed.
Make it quiet, with a white noise machine orearplugsif you cant completely silence your surroundings.
And make it a comfortable temperature.
Most people prefer a cool environmentusually around 66 degreesbut again, this varies from person to person.
Comfortable sheets and pillows can help.
If youre always tossing and turning, venture to figure out if theres something that physically bothers you.
You may find that it’s possible for you to bend certain rules but not others.
I always have a crappy nights sleep if Ive been drinking, but late meals dont bother me much.
