Aim for 7 to 9 hours of sleep per night, as scientific evidence shows that shorter sleep duration predicts a shorter lifespan and negatively impacts overall health and wellness.
To achieve a minimum of 7 hours of actual sleep, allocate at least 8 hours and 13 minutes in bed, accounting for normal sleep efficiency (85-95% of time in bed spent asleep).
If you consistently struggle with sleep or suspect a sleep disorder like insomnia, sleep apnea, or heavy snoring, consult a doctor for diagnosis and treatment, as general tips may not be sufficient.
For insomnia, explore Cognitive Behavioral Therapy for Insomnia (CBTI) as a highly effective, long-term alternative to sleeping pills, without the harmful side effects.
Start with small, incremental changes to improve sleep, such as going to bed 15 minutes earlier or waking up 5 minutes later, as even 15-20 extra minutes per day can significantly boost health over time.
Develop a consistent wind-down routine before bed (e.g., bath, reading, light stretching, meditation) to gradually prepare your brain and body for sleep, as sleep is a gradual physiological process, not a light switch.
Set a ’to bed’ alarm to remind yourself to start your wind-down routine, aiming for an 8-hour sleep opportunity, as this persistent notification can help you get to bed earlier.
An hour before your planned bedtime, complete all pre-sleep tasks like changing into pajamas, brushing teeth, and washing your face, to streamline the process and add 15-20 minutes to your sleep opportunity.
If you’re awake in bed for more than 25 minutes (trying to fall asleep or get back to sleep), get out of bed, go to another room, and engage in a relaxing activity in dim light (e.g., stretching, meditation, reading) until you feel sleepy, then return to bed.
Refrain from consuming alcohol in the evening, as it fragments sleep, makes it more fragile, and potently suppresses REM sleep, which is vital for emotional processing and memory.
Be mindful of caffeine’s long half-life (5-6 hours) and quarter-life (10-12 hours); cut off caffeine intake by late morning or noon to prevent it from disrupting your sleep quality at night, even if you don’t feel its effects.
If caffeine negatively impacts your sleep, consider drinking decaffeinated coffee, as many of coffee’s health benefits come from its rich antioxidant content, not the caffeine itself.
Cease all eating, including snacking, two to three hours before bedtime, as consuming food too close to sleep can negatively affect sleep quality, heart rate, and recovery.
If you must have a snack before bed, opt for a high-fiber, high-protein option instead of high-sugar foods, as sugar is thermogenic and can raise core body temperature, disrupting sleep.
Set your bedroom temperature to approximately 18-18.5 degrees Celsius (65-66 degrees Fahrenheit), as a slight drop in core body temperature is necessary to fall and stay asleep.
Maintain regularity in your sleep schedule, ensure your bedroom is dark, turn off screens, and dim half the lights in your house before bed to signal to your body it’s time to sleep.
Remove all visible clocks from your bedroom if you struggle with sleep, as checking the time during awakenings can increase anxiety and worsen insomnia.
Do not attempt to count sheep to fall asleep, as studies have shown this technique can actually worsen sleep.
If anxious thoughts prevent sleep, try a visualization technique: mentally ‘walk’ through a pleasant, familiar scene (e.g., a walk in the woods or on the beach) for 5-10 minutes to distract your mind.
Strive to keep technology, especially phones, out of the bedroom entirely. If this is too difficult, try to delay touching your phone in the morning until after you’ve completed initial routines.
If you absolutely must bring your phone into the bedroom, enforce a rule to only use it while standing up; this discourages prolonged use and prompts you to put it away when you want to relax for sleep.
If using a sleep tracker causes anxiety or ‘orthosomnia’ (worry about getting sleep right), stop using it, as the increased anxiety will likely worsen your sleep rather than improve it.
Recognize that REM sleep acts as ’emotional first aid’ or ‘overnight therapy,’ processing difficult experiences and reducing their emotional charge, which can help you feel better the next day.