7 rules for getting quality sleep
TRANSCRIPT
Rule #1:
Go to sleep and get up
at fixed times every day
It’s more important
WHEN you sleep than
HOW LONG you sleep
(Including weekends)
Rule #2:
NO coffee after 4pm
If this is too
hard, start with
no coffee after
8pm, and work
your way down
Rule #3:
Dim the lights a couple
of hours before bedtime
And get some
direct sunlight
when you
wake
Rule #4:
Have a hot bath before
going to bed
The cooling of your
body after a warm
soak helps trigger
your brain to
transition into
sleep
Rule #5:
NO working, studying or
TV in the bedroom
The
bedroom
should
only be
for sleep
(and sex)
Rule #6:
Don’t nap for too long or
too late in the day
A nap more than 30 mins
long, or after 5pm, can
leave you groggy and make
it harder to sleep at night
Rule #7:
Exercise
Besides the countless
other benefits of
exercising, it also helps
you sleep better
A walk around the block
is way better than nothing
