Why We Sleep: The New Science of Sleep and Dreams

by Matthew Walker

you should avoid going to bed too full or too hungry, and shy away from diets that are excessively biased toward carbohydrates (greater than 70 percent of all energy intake), especially sugar.

Stick to a sleep schedule. Go to bed and wake up at the same time each day.

Exercise is great, but not too late in the day. Try to exercise at least thirty minutes on most days but not later than two to three hours before your bedtime.

Avoid caffeine and nicotine.

Avoid alcoholic drinks before bed.

Avoid large meals and beverages late at night.

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

Don’t take naps after 3 p.m.

Relax before bed. Don’t overschedule your day so that no time is left for unwinding. A relaxing activity, such as reading or listening to music, should be part of your bedtime ritual.

Take a hot bath before bed. The drop in body temperature after getting out of the bath may help you feel sleepy, and the bath can help you relax and slow down so you’re more ready to sleep.

Dark bedroom, cool bedroom, gadget-free bedroom. Get rid of anything in your bedroom that might distract you from sleep, such as noises, bright lights, a...

Have the right sunlight exposure.

Don’t lie in bed awake.