Amount: Seven to eight hours per night, with a consistent schedule for sleep and wake times. Environment: The sleep setting should be dark, quiet, and cool. Routine: Winding down with a relaxing routine in the evenings promotes the release of chemical signals that it is time to sleep. Viewing morning sunlight for just five to ten minutes on a clear day or fifteen to twenty minutes on an overcast day and low-angle afternoon sunlight have both been shown to regulate the release of cortisol and the circadian rhythm (our natural chemical internal clock).
