5. Find content that only requires listening, not watching.

5. Find content that only requires listening, not watching.

If you struggle with worry or rumination, you may find that entertainment helps you get to sleep. Standard suggestions are to listen to an audiobook, a meditation, or relaxing sleep sounds (like sounds of rain or a crackling fire). Don't go for anything that requires you to do something, such as reading, writing, or DIY.

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6 Lesser-Known Ways to Get Better Sleep

psychologytoday.com

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6. Take to-dos off your mind.

If you find yourself thinking "I need to remember to do X in the morning," try to take that off your mind. For example, if there is something you need to take with you, put it in your car or at your front door so that forgetting it will be impossible. Transfer your to-dos from your mind to somewhere physical or digital.

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3. Focus on an earlier point in your evening.

Instead of over-focusing on what you do right before bed, think about a point earlier in the evening. For example, recording daily expenses or cooking dinner. If you're better organized about whatever happens early in your night, you'll be ready for sleep earlier.

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2. Expose yourself to bright sunlight in the mornings.

Light sets your circadian rhythms —the times you naturally want to wake up and go to sleep. Exposing yourself to bright light early in the day shifts your rhythms earlier, without you having to try to go to sleep earlier.

Whatever you usually do in the mornings, try switching to walking outside as soon as you wake up. Let breakfast or shower come afterwards.

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1. Dim, red light.

Use a color-changing lightbulb in your bedroom or install a small red bulb. Why red? Red light mimics sunset. Switching the color is a strong visual cue. Your brain associates it with getting ready for sleep. It's an easy wind-down routine.

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The way to get the best sleep would be to consume no caffeine and no alcohol . Both disrupt sleep. If you want to sleep like you did as a teenager, completely ditching caffeine might get you there. Or at least start by switching to half-caf or de-caf.

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If you find yourself thinking "I need to remember to do X in the morning," try to take that off your mind. For example, if there is something you need to take with you, put it in your car or at your front door so that forgetting it will be impossible. Take anything you need to remember off your mind.

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A Restful Environment

Your bedroom should feel like a sleep oasis — stress and distraction-free.

  1. The ideal room is cool and dark. Between 60 and 67 degrees, and the darker the better.
  2. Peace and quiet make for bedroom bliss. 74% of Americans think that quiet is crucial for getting good sleep.
  3. Choose the bedding (and sleep position) that’s best for you. A comfortable mattress is essential for good sleep.
  4. Declutter your bedroom. A messy room could cause sleep disorders.
  5. Pick the perfect pillow. Look for ones that are hypoallergenic.

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How to sleep better: 15 science-backed tips

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How much sleep is enough

Sleep needs vary from person to person. Age, genetics, lifestyle, and environment all play a role.

According to the National Sleep Foundation, adults need 7-9 hours of sleep a night. People who sleep seven hours a night are healthier and live longer. While the guideline is helpful, you are the best person to judge how much sleep you need.

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How to Get a Better Night's Sleep - Well Guides

nytimes.com

The average adult spends 36 % (or about one-third) of his or her life asleep.

Purpose of Sleep:

  • Restoration
  • Memory Consolidation
  • Metabolic Health

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The Science of Sleep: A Brief Guide on How to Sleep Better Every Night

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