Sleeping: The Essentials

General considerations

• The ideal room temperature for sleep is around 18 degrees Celsius
• The bedroom should be completely dark if possible
• Avoid the use of electronic screens 2 hours prior to bed to avoid the blue light and the flickering
• Have your last meal 2 to 4 hours before bedtime depending on your metabolic type
• Have a consistent bed & raise time
• Avoid caffeinated drinks after 2 p.m.
• You might also find useful to have a warm shower before going to bed

 

Healthy habits

1. Rise with the Sun and go out for a half an hour walk [7] (around the 27th minute)
   
2. Go to bed at 10 p.m. or at least no later than 11 p.m. and according to your chronotype [3]
   
3. Have a wind down routine to help you relax and calm down (i.e yoga, mediation or Tai Chi)

 

Resources

1. How to Eat, Move, and Be Healthy! [by Paul Chek]
   
2. The Power of When [by Dr. Michael Breus]
3. Chronotypes, Sleep, and Productivity [Article]
4. Why We Sleep: The New Science of Sleep and Dreams [by Matthew Walker]
5. Sleep [by Dr. Peter Cummings]
6. Tai Chi 5 Minutes a Day
7. Master Your Sleep & Be More Alert When Awake [ Andrew Huberman]