Sleep Hacks

According to the Harvard T.H. Chan School of Public Health:

Sleep Hygiene Tips 

• Set a sleep schedule and stick to it. Try to go to bed at night and awaken in the morning around the same times, even on weekends. This helps to regulate the body’s sleep cycles and circadian rhythms.
• Try to exercise at some point in the day but avoid vigorous activity (running, fast dancing, high-intensity interval training or HIIT) one hour before bedtime. Regular exercise of adequate intensity can promote muscle relaxation and deeper sleep later on.
• Try to avoid large meals, heavy snacking, or alcohol 2-3 hours before bed.
• If you are sensitive to caffeine, try to avoid drinking caffeinated beverages 4-6 hours before bedtime.
• Stop using electronic devices an hour before bed, especially with blue lights such as smartphones, tablets, and televisions.
• Schedule before-bed activities to signal that you are winding down, such as changing into bedtime clothes and brushing teeth.
• Create a quiet, dark, relaxing environment in your bedroom. Dim the lights and turn off the ringer of cell phones if possible.
• Ensure a comfortable temperature, as feeling too hot or cold can disrupt sleep.
• Create calming bedtime rituals such as practicing deep breathing exercises, doing light yoga stretches, or listening to soothing relaxing music. Many meditation podcasts, apps, and YouTube videos offer these tools for free.
• If you awaken and can’t return to sleep, don’t stay in bed. Get up and do quiet relaxing activities, such as reading, until you feel tired enough to fall back asleep.