Setting a reverse alarm to GET TO BED ON TIME may be the MOST powerful tip for better sleep.
Matthew Walker (author of ‘Why We Sleep’) says his BEST sleep tip is to maintain the SAME sleep schedule all week.
- His other tips include:
Exercise – but not too late in the day - Avoid caffeine past noon – it’s effect can take 8 hours to wear off
- Avoid alcohol before bed – it robs you or REM sleep (the most restful stage)
- Avoid large meals & beverages before bed which can cause indigestion or frequent bathroom breaks
- Avoid sleep disrupting medications at night – talk to your doc about switching meds to mornings
- Avoid naps after 3pm as they make it harder to fall asleep on time
- Relax before bed to prime yourself to sleep
- Maintain a dark, cool, gadget free bedroom
- Get sunlight first thing in the morning & turn down the lights before bed for less light exposure before sleep
- Don’t lie in bed awake – find a relaxing activity to do if you can’t fall asleep after 20 minutes, the anxiety of not sleeping makes it even harder to fall asleep
If you forget ALL of these, remember the SAME sleep schedule tip!
Go here: https://tinyurl.com/30daystobettersleep for a 30 day sleep calendar with these tips and more to help you sleep better tonight!