How do I sleep better

Sources:

To sleep better, consider the following tips from the :

  1. Practice sleep hygiene with a regular bedtime and wake-up time.

  2. Avoid screens rich in blue light a couple of hours before bed to prevent circadian disruptions.

  3. Take time to relax before sleep; don't work up to bedtime 1.

  4. Establish a wind-down routine. Sleep is a process and not like a switch; gradual descent is needed. Meditation, reading, or light stretching before bed may help 2.

  5. If you wake up in the middle of the night, use minimal light to navigate and avoid checking the time as it can make it harder to fall back to sleep 3.

    Better Sleep

    Andrew and Craig discuss the importance of cognitive behavioral therapy for better sleep hygiene, avoiding screens before bedtime, and regulating body temperature through warm baths and cooler environments.

    Huberman Lab

    Dr. Craig Heller: Using Temperature for Performance, Brain & Body Health | Huberman Lab Podcast #40
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  6. Keep the bedroom environment specific for sleep and sex only to help with falling asleep and avoiding early wake-ups 4.

  7. Wash sheets once a week and keep pets out of the bedroom to minimize allergens 5.

  8. Don't nap too long or too late into the day to prevent disrupting nighttime sleep and limit caffeine intake especially after 4 pm if you plan to sleep at a standard time 6.

  9. Use non-sleep deep rest (NSDR) practices or yoga nidra for relaxation, which can also be helpful if waking up during the night 7.

Implementing these behaviors and environmental adjustments can significantly improve your sleep quality. Always consult with a healthcare professional for personalized advice.

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