Expose yourself to 10,000 lux of light for 30 minutes in the morning, or natural light as close to wake-up time as possible, as this has been shown to be more effective than placebo and Prozac for depression and is crucial for setting your body clock.
Go to bed at a time that allows for your individual sleep needs (ranging from 6 to 10.5 hours) and maintain a regular sleep-wake cycle, as consistency is key for optimal health and you cannot fully catch up on sleep debt.
Get at least 4-5 hours of 500 lux or more light exposure during the day, ideally outdoors, to insulate yourself from the negative impacts of evening light and improve mental health.
Avoid using devices for 30-60 minutes before bedtime to prevent the alerting effect of light on the brain and reduce stimulation from social media or emails, which aids relaxation and sleep onset.
If sleeping with a partner disrupts your sleep (e.g., snoring, temperature differences), consider separate beds or duvets to improve individual sleep quality, which can enhance relationship empathy and humor.
If your partner snores, consult a GP or use a monitoring app to check for obstructive sleep apnea, as it’s a serious condition involving oxygen deprivation and blood pressure surges that needs medical attention.
Aim for a slightly cooler bedroom temperature, around 18 degrees Celsius, to promote sleep, though individual preferences vary and older adults may find 22 degrees more optimal.
Incorporate periods of quiet restfulness and relaxation during the day, such as a 20-minute walk at lunchtime, to feel more restored, improve productivity, and reduce accumulated stress before bedtime.
Take a warm bath or shower before bed, as the vasodilation it causes helps shunt blood from the core to the periphery, promoting heat loss and a subtle drop in core body temperature to initiate sleep.
Encourage schools to be cautious about assigning screen-based homework in the evenings, as excessive nighttime light exposure can negatively impact children’s sleep, mental health, and cognitive development.
Promote children getting outside during the day, especially at lunchtime and breaks, to increase natural light exposure, which is crucial for eye health, reducing myopia risk, and improving overall well-being.
Implement a strict cutoff for children’s screen use in the evenings, encouraging a 2-hour wind-down period before bedtime to protect their sleep and mental health.
If experiencing anxiety or feeling wound up, consider magnesium as it may enhance GABA responsiveness, promoting relaxation and aiding sleep onset.
Use melatonin (e.g., 3mg) at local bedtime in a new time zone to help speed up the body’s adaptation to the new time schedule and alleviate jet lag.
For elderly individuals, especially those in nursing homes or with mild dementia, increase daytime light exposure to improve sleep stability and cognitive function.
Advise elderly individuals to move around as much as possible during the day to prevent fluid accumulation in the lower limbs, which can reduce the need to urinate at night when lying flat.
If you wake up very early, be mindful of fluid intake after mid-afternoon (e.g., 2 PM), as kidney filtration rates decrease, potentially reducing night-time urination.
Engage in mindfulness techniques, ideally a few hours before sleep, as a relaxation strategy to reduce insomnia and enhance sleep quality.
Recognize that personal sleep requirements vary significantly (6 to 10.5 hours) and use averages as a guide rather than a rigid standard to avoid unnecessary sleep anxiety.
Understand that you have considerable control over your sleep quality through simple behavioral modifications; identify what works for you and implement those changes.
Be wary of sleep trackers for advanced analysis, as most are inaccurate and can cause sleep anxiety; use them primarily for basic tracking of sleep and wake times.
Address snoring by managing weight, reducing alcohol consumption, and propping yourself up slightly in bed, as these factors can exacerbate it.
Use low-level nightlights for children if they provide comfort, as these dim lights are unlikely to suppress melatonin or disrupt the body clock.
Take brief naps (20-30 minutes) around midday to enhance alertness and improve cognitive function later in the day.
If you wake during the night, stay calm, relaxed, and keep lights low, as waking and returning to sleep (biphasic sleep) is a natural human pattern, especially in certain seasons.
Advocate for and choose buildings designed to maximize natural light, as this can inherently improve physical health, mental well-being, and cognition for occupants.
New parents should not feel guilty about sleep deprivation; ask friends and family for support, such as watching the baby while you nap, as humans did not evolve without such support.