Get good quality and quantity of sleep


  1. Commit to getting 7-9 hours of sleep per night. 
    Write down the time you will go to bed and the time you plan to wake up and stick to this routine. There should be at least 8 hours between these two times—this is your window of sleep opportunity.
  2. Keep your bedroom room cool, dark, and quiet to promote good quality sleep. 
    You can start to dim the lights and cool the room up to 2 hours before your bedtime, and use a sleep mask and earplugs if needed.
  3. Program your body to get deep rest when you sleep. 
    Avoid caffeine 6 hours before bedtime, avoid eating 2-3 hours before bedtime, and avoid bright light exposure 2 hours before bedtime.
  4. Optimize your breathing during sleep. 
    If you snore, consider using a breathing aid or changing your environment to make it warmer or less humid to help clear your nasal passages and bring in more oxygen. If you suffer from sleep apnea, seek medical help.
  5. Supplement with melatonin if appropriate for you. 
    0.5-5mg around an hour before bedtime can be helpful as a short-term sleeping aid if all other behavioral strategies fail. Consult a doctor if you are pregnant or have concerns.


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