By Matthew Walker Phd.
An interesting book, though it has it's limits. We can describe far more about sleep, than we can prescribe ways to improve it. For years, I've gone through bouts where I walk up at 3am and stay awake for an hour or so. I was hoping to find a cure for that. But no.
To the best of our knowledge, to get the best sleep...
1. Stick to a schedule.
2. Exercise, but not late in the day.
3. Avoid caffeine and nicotine
4. Avoid Alcohol before bed.
5. Avoid large meals before bed.
6. Don't take naps after 3pm
7. Relax before bed
8. Take a hot bath before bed.
9. Have a good sleeping environment, cool, low noise, no bright lights
10. Expose yourself to 30 minutes of sunlight a day, morning is best.
11. Don't lay awake in bed.
An interesting book, though it has it's limits. We can describe far more about sleep, than we can prescribe ways to improve it. For years, I've gone through bouts where I walk up at 3am and stay awake for an hour or so. I was hoping to find a cure for that. But no.
To the best of our knowledge, to get the best sleep...
1. Stick to a schedule.
2. Exercise, but not late in the day.
3. Avoid caffeine and nicotine
4. Avoid Alcohol before bed.
5. Avoid large meals before bed.
6. Don't take naps after 3pm
7. Relax before bed
8. Take a hot bath before bed.
9. Have a good sleeping environment, cool, low noise, no bright lights
10. Expose yourself to 30 minutes of sunlight a day, morning is best.
11. Don't lay awake in bed.
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