Sleep helps us to heal and recover. It is not quantity that counts, but quality. To improve quality, here are some simple rules:
- Consistency - go to bed and awake at the same time every day.
- Cold - dial down the thermostat between 60-65 degrees. The colder the room, the deeper the sleep.
- Dark - use black out curtains or a sleep mask over your eyes.
- Light - expose yourself to bright light upon waking, this will add depth to the sleep reflex.
- Don't exercise at night. Exercise will improve sleep overall, but try to avoid prior to 4 hours of bedtime.
- Don't nap. Napping increases human performance onlt IF you're already getting seven hours of sleep.
- Avoid caffeine after noon. The half life of caffeine is seven hours.
- Avoid alcohol and spicy food up to 3 hours prior to bedtime.
- Reserve the bedroom room for two things: sleep and sex. Get the electronics - TVs, phones, tablets - out of the bedroom.
Refereces: Siengsukon CF, Al-dughmi M, Stevens S. Sleep Health Promotion: Practical Information for Physical Therapists. Physical Therapy. 2017;97(8):826-836. doi:https://doi.org/10.1093/ptj/pzx057
