Top 10 Tips to Master Your Sleep

Sleeping is the single most effective way we can reset the health of our brains and bodies each day. And, over the course of time, it adds up. Consistent shuteye for 7-9 hours per night can:

• Support weight management and metabolic control
• Keep the heart healthy
• Improve the immune system
• Boost emotional regulation
• Increase focus and attention spans
• Enhance memory and learning

Yet, so many people struggle with falling asleep, staying asleep, or not getting enough sleep. Or, some combination of the three.

So, here are 10 science-backed tactics to master your sleep:

1. Expose yourself to sunlight by going outside within 30-60 minutes of waking. Do the same again in the early evening, prior to sunset.
   If you’re up before the sun rises, turn on artificial lights and then go outside once the sun comes up. On cloudless days, expose yourself to sunlight for 10 minutes without sunglasses if you can both in the morning and evening. On cloudy days, aim for 20 minutes. On overcast days, go for 30-60 minutes.
2. Wake up at the same time every day, and go to bed when you first start to feel sleepy.
   Missing that “window” when you first feel tired is a big reason why people wake up at 2:00am and can’t fall back to sleep.
3. Stop caffeine 8-10 hours before bedtime.
   Some experts suggest 12-14 hours before bedtime. See what works for you, and stick to caffeine-free beverages at a certain time of day.
4. Avoid bright overhead lights if you can between 10:00pm and 4:00am.
   Dim all lights or only use as much artificial light as necessary for you to move around safely at night. Bright lights of all colors can interrupt your circadian rhythm.
5. Don’t nap for longer than 90 minutes during the day.
   If you feel like you could sleep longer, avoid the nap altogether, and aim to go to bed a bit earlier that night.
6. If you wake up in the middle of the night and can’t fall back asleep, try a non-sleep deep rest (NSDR) protocol.
   You can find others on YouTube by searching (NSDR).
7. Don’t start doing something active/productive about one hour before your natural bedtime.
   Sleep researchers have found that people often have a naturally occurring spike in wakefulness at this time. The feeling will pass. Don’t use the surge of energy to be productive.
8. Keep the room you sleep in dark and cool.
   Many researchers say the optimal sleeping temperature is between 60 and 65 degrees Fahrenheit. Layer on blankets you can add or remove. Your body needs to drop in temperature by 1-3 degrees to fall asleep and stay asleep.
9. Avoid alcohol and most sleep medications.
   While you may be able to fall asleep sooner, they don’t truly promote a good night’s rest.

Remember, there’s no such thing as perfect sleep. We all have “off” nights for one reason or another. If you have an off night, just aim to get back on track the next night.