Use your bed for sleeping (and sex, duh) only. As
soon as you wake up, get out of bed, and don’t return
to it until you want to go to sleep for the night.
Avoid alcohol. Even though alcohol helps you get to
sleep faster, it lessens the amount of time spent in
REM sleep, which is your deepest phase of sleep.
Avoid nighttime blue light exposure. Try blue light–
blocking glasses (see page for recommendations).
Avoid screen exposure and make sure the bulbs in
your house are all warm in color temperature.
Keep your smartphone far away from your bed.
Anywhere but arm’s reach.
Keep your room dark. Even a little bit of light can
disrupt sleep. People who slept under a very dim light
(10 lux) for just one night had decreased working
memory and brain function.^9
Set a caffeine curfew. Limit caffeine consumption to
4 p.m. the latest—maybe even earlier if you are a
genetically slow metabolizer (a gene testing service
like 23andMe can let you know).
Eat more fiber and omega-3 fats, and fewer carbs.
Inflammation affects sleep quality, and by-products of
fiber consumption (like butyrate) may promote
deeper, more rejuvenating sleep.
Stop eating at least an hour before bed. Nocturnal
eating can sabotage sleep.^10
Get direct sunlight within twenty minutes of waking,
especially during daylight saving time or when
traveling. Bright light helps anchor your body’s