Sleep for optimal brain function

Keep your bedroom cool.
Cooler temperatures are preferable for the body to sleep.

Take a warm shower or bath before bed.
When you step out, the drop in body temperature signals the body that it’s time to sleep.

Avoid alcohol.
Though alcohol may get you to sleep faster, it lessens the time spent in REM sleep, which is your deepest sleep phase.

Avoid nighttime blue light exposure.
Avoid screens and change the bulbs in your house to a warm color temperature. Try blue light–blocking glasses for your devices.

Keep your smartphone far away from your bed.
Farther than arm’s reach. Better switch it to off.

Keep your room dark.
A little bit of light can disrupt sleep. Just a dim light (10 lux) for one night reduces working memory and brain function.

Set a caffeine curfew.
Avoid caffeine consumption after the early afternoon.

Eat more fiber and omega-3 fats and fewer carbs.
Inflammation affects sleep quality, while fiber consumption promotes deeper, rejuvenating sleep.

Stop eating at least an hour before bed.
Night-time eating interferes with sleep.