For optimal sleep, it’s critical to minimize your exposure to artificial light after dark, to create calm, relaxing transitions into sleep time (and mellow morning routines too), and to obtain sufficient hours of sleep such that you wake up naturally (no alarm). Go to sleep at the same time each night after a tranquil, deliberate wind down—no TV, laptop, tablet or smartphone screens, no heavy exercise, and no big meals or any other high stimulation in the final couple of hours before sleep. Make sure you allow yourself enough time in bed that you are able to wake naturally, near sunrise,
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