Recognize sleep as the fundamental pillar of good health, even more critical than diet or exercise, as its deprivation leads to the quickest reduction in overall health.
Aim for 8 to 9 hours of ‘sleep opportunity’ (time in bed) to achieve 7 to 8 hours of actual sleep, accounting for typical inefficiencies where 10-15% of time in bed is spent awake. Utilize sleep trackers to monitor total sleep time and efficiency, not just time in bed.
Maintain a consistent sleep schedule by going to bed and waking up at the same time every day, as regularity is crucial for optimal sleep.
Keep your bedroom cool, ideally between 65-67 degrees Fahrenheit, as a cooler environment facilitates falling asleep and maintaining deep sleep throughout the night.
Create a consistent 15-30 minute pre-sleep routine involving relaxing activities like light stretches or meditation, and put away all phones and gadgets to allow your brain to gradually transition into sleep.
If you find yourself awake for more than 20 minutes, get out of bed and engage in a non-stimulating activity, returning to bed only when you feel sleepy, to prevent your brain from associating the bed with wakefulness.
If you struggle with sleep at night, avoid daytime naps to build sufficient ‘sleep pressure’ for deeper nighttime sleep. However, if you sleep well at night, short naps (e.g., 17 minutes) can be beneficial.
Avoid alcohol and caffeine, especially in the afternoon and evening, as they can significantly disrupt sleep architecture and quality.
Maximize darkness in your sleeping environment at night and ensure you get ample daylight exposure during the first half of the day to properly regulate your circadian rhythm.
Store all technological devices outside the bedroom to prevent mental stimulation, ‘sleep procrastination,’ and the anticipatory anxiety associated with checking them.
Avoid checking your phone immediately upon waking to prevent a ’tsunami’ of anxiety and information overload, which can lighten sleep throughout the night due to anticipatory stress. Start with a 5-10 minute delay and gradually increase.
If you struggle with sleep, remove all visible clocks from your bedroom to reduce anxiety about the time and the inability to fall asleep.
Determine your innate chronotype (morning, evening, or in-between) using tools like the MEQ test to understand your natural sleep-wake timing, which can explain struggles and help align your schedule with your biology.
If sleep hygiene tips are ineffective, consult a doctor to rule out and treat underlying sleep disorders like insomnia or sleep apnea, as these conditions require specific medical intervention.
For insomnia, pursue Cognitive Behavioral Therapy for Insomnia (CBTI) as the first-line treatment, as it is a non-pharmacological, psychological method that is as efficacious as sleeping pills in the short term and offers lasting benefits.
Strongly avoid sedative-hypnotic sleeping pills (e.g., Ambien, Lunesta) due to significant health risks, including increased mortality, weakened immune function, and nominal benefits over placebo. Use only as a very last resort under strict medical guidance.
Shy away from using over-the-counter sleep aids like Benadryl or Advil PM, as they carry statistically significant risks similar to prescription sleeping pills.
Recognize that the detrimental effect of technology on sleep is primarily due to its mentally stimulating and activating nature, rather than solely the blue light emitted from screens.
Moderate caffeine consumption (1-2 cups) in the morning is generally acceptable and may offer health benefits, possibly due to the antioxidant content of coffee beans, but be mindful of individual sensitivity and timing.
If concerned about caffeine’s impact on sleep, opt for decaffeinated coffee, which still provides beneficial antioxidants without the stimulating effects.
For extreme jet lag (e.g., 12-hour time zone difference), benzodiazepines (like Valium) can be considered as a very infrequent, last-resort measure to induce sleep, but be aware that even infrequent use carries a statistically significant increase in mortality risk.
Avoid using Xyrem or GHB to optimize sleep, as it does not produce naturalistic sleep and can decrease critical sleep spindle activity essential for learning and memory, making it suitable only for specific medical conditions like narcolepsy.