The number of people who can survive on five hours of sleep or less without any impairment expressed as a percent of the population is zero.

If not zero, close enough to zero that we can assume it doesn’t include you.

Do not use your phone at night by not having it with you in the first place.

This means you won’t know if you get a text message or an email. It means you won’t be tempted to scroll through social media. It means you won’t be staring at a screen that is artificially forcing us awake, thereby masking our natural tiredness at night. This also keeps people awake for longer, and makes falling asleep more difficult.

• The mornings are the most productive hours of the day-before the interruptions, before distractions, before the rest of the world gets up and going too.
• When you get up with the sun, you are more likely to wind down with it - we are made to follow the rhythm of the sun.

The goal of exercise is simply to "tire the body" so we can later enjoy a heavy sleep.

A sedentary life does not help with sound sleep, so make it a rule to do strenuous exercise every day.

When you're burned out, when you're exhausted, and when you want to veg out on the couch, that's when you need the extra discipline to get up and go to bed.

Morning routines are great, but a bedtime routine is important too.

• Read before bed to relax your mind.
• Spend the last half-hour of the day in communion with good books and spiritual texts.

Journal Before Bed

• A great night's sleep requires a mental state of restful rest, a state of clear, untroubled mind.
• Write down whatever comes to your mind at night, just to get it out of you. it will help you sleep better.
• Let not sleep come until you have measured up each daytime deed: 'Where did I go wrong? What did I do? And what duty's left undone?

• No matter what the problem is, the solution is often a consistent routine.
• Ask a sleep expert if you are not sleeping well, a consistent routine will be the answer.
• The best thing you can do for your sleep is be consistent, seven days a week.

• Naps are restorative, especially as you get older.
• Sleep is the interest we have to pay on the capital which is called in at death.
• If you want to have a good and long life, sleep now, not later.
• If sleep has all these benefits, if it is literally life-saving, then it makes sense to invest in it.
• Maybe that's buying a better mattress. Maybe it's a sound machine or blackout shades. Whatever it is, figure out what gets you better sleep and consider it a hell of a deal.