Sleep is the foundation of mental health, physical health & performance. It is magical in its outcomes, even though it appears unproductive and fallow in its form.

Fundamentals

• Quantity: the total amount of sleep. The typical adult needs 7 to 9 hours of sleep per night. This provides sufficient time for deep sleep and REM sleep.
• Quality: the continuity and structure of sleep.Frequent awakenings or fragmented sleep represent poor sleep quality.
• Regularity: stick to a consistent sleep schedule. Consistently going to bed and waking up at the same time each day leads to improved overall sleep patterns and quality by anchoring your body's circadian rhythm, or internal clock.
• Timing: align your sleep schedule with your natural chronotype (morning person, night owl, versus typical sleep-wake schedule).

Basic hygiene

Light & Dark

Melatonin is a hormone that makes you feel sleepy. Darkness allows the release of melatonin to signal the onset of sleep. Bright light, especially at night, potently inhibits melatonin.

• Dim the lights in the evening
• Minimize screen time at night
• Add blackout curtains or wear an eye mask
• Upon waking, go outside for 10-15 minutes of morning sunlight.

Temperature

Temperature plays a crucial role in sleep regulation. To fall asleep, core body temperature must decrease by approximately 2-3°F (1°C).

• Keep your bedroom cool
• Taking a warm bath or shower before bedtime
• Stick your hands/feet out from underneath the covers to help cool down

Food-Meal Timing

Experiment with different foods and timing to see what best supports your sleep.