Why We Sleep: Unlocking the Power of Sleep and Dreams

by Matthew Walker

If possible, avoid medicines that delay or disrupt your sleep.

Don’t take naps after 3 p.m.

Relax before bed.

Take a hot bath before bed.

Dark bedroom, cool bedroom, gadget-free bedroom.

Have the right sunlight exposure. Daylight is key to regulating daily sleep patterns. Try to get outside in natural sunlight for at least thirty minutes each day.

Don’t lie in bed awake. If you find yourself still awake after staying in bed for more than twenty minutes or if you are starting to feel anxious or worried, get up and do some relaxing activity until you feel sleepy. The anxiety of not being able to sleep can make it harder to fall asleep.