Early wakeup?
Go to bed as usual anyway.
Unwind with wine at dinner, not bedtime.
Yes, booze makes you sleepy, but drinking too much too close to bed is a bad idea.
Naps are good!
Take them in this window.
Next, length: Fifteen to 30 minutes is perfect.
That’s enough to feel refreshed, not groggy.
If you sleep longer, you’ll end up waking from deep sleep all fuzzy.
Go to the gym, but don’t kill yourself.
At least not close to shutdown time anyway.
You may feel pooped after aworkout, but your brain is buzzing.
take a stab at work out four hours or more pre-bed.
Which brings us to…
Keep your bedroom cool, not toasty.
You might need five hours a night.
Eight hours a night is not set in stone.
Many people need more than that, and others need less, Pitman-Leung says.
Figure out how much you really need the next time you’re well slept and on vacation.
Don’t set an alarm, and average the number of hours you sleep each night.
Never read yourself back to sleep.
Forget the iPad, too: Light from electronics can also prevent melatonin release.
And seriously, lights out.
Scads of studies suggest that exposure to light at night could increase your risk for cancer.
Therapy might work better than pills.
If you’re really struggling, ask your doctor about taking 1 to 3 milligrams of melatonin.
Your DARE officer would be so proud.
Why Sleep Boosts Your Workouts
Your Good-Sleep Guide
5 Best Mind-Body Techniques
