**A few tips I've seen many places.** - **Aim for Regularity** - Go to bed at the same time every night - Wake up at the same time every morning - Align timing with with your [[Chronotype & the 3 Birds]] - If you have to stay up late one night, don’t sleep in to make up for it - **Temperature** - Sleep in a cool, dark room - Ideally around 65 degrees - A warm bath may help lower your body temperature - **Manage light exposure** - Dim the lights, red-shift the lights, or use blue light blockers after the sun goes down - Upon waking, get [[Sunlight Exposure|sunlight]] in your eyes quickly - Spend significantly more time outdoors during daylight hours - **Wind Down** - nightly activity cut-offs - No [[Caffeine Content|caffeine]] within 6 hours of bedtime - No food or alcohol within 3-4 hours of bedtime - No light-emitting screens within 1-2 hours of bedtime - No work, stimulating activities, arguments, etc within 1 hour of bedtime - **[[Sleep Duration]]** - Sleep [[Enough is Hard to Recognize|enough]], but not too much - your needs may vary but most people need somewhere around 7-8 hours - **[[Naps]] Tips** - Should be shorter than 40 minutes, ideally 25 minutes - Naps recalibrate emotional baselines - [[Naps]] are incredible - See [[Naps]] # Example of a Healthy [[Nighttime Routine]] I tend to sleep around 11:30, per the [[PDW]], so this is based on that. - 11:30 - 6 hours = 5:30 PM: no more caffeine - 11:30 - 4 hours = 7:30 PM: no more food or alcohol - 11:30 - 1 hour = 10:30 PM: no more screens **The night:** - 6:00 PM - Eat a healthy dinner at 6pm - 6:45 PM - Clean dinner - Do some computer work or watch a movie or whatever - Just before dusk - Take a walk outside to digest and observe the fading daylight - [[Blue Blocker]]s on & avoid screens - ~10 PM - do a couple & grab a cup of uncaffeinated tea - 11 PM - read a physical book - Sleep like a baby **** ## Source - [[The Organized Mind]] - [[When (book)]] - [[Good Energy (book)]] - [[Exercised]] - [[Simple Science Fitness]] ## Related - [[Naps]] - [[Protect Sleep]] - [[Sleep is Important]]