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Practice Good Sleep Hygiene

Practice Good Sleep Hygiene

Take steps to make it easier to sleep well.

  • Avoid caffeine, alcohol, or other drugs for several hours before bed
  • Set a regular bedtime
  • Drink some warm milk or herbal tea, or have a light snack
  • Try a screen-free activity like meditation or reading
  • Eliminate as much noise from your bedroom as possible
  • Keep your bedroom dark
  • Don’t linger too long in bed. It’s better to do your lounging on the couch and head for bed only when it’s time to sleep.

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Family, Reflection and Email

Family, Reflection and Email

Balancing work obligations with meaningful family time is an important part of building a successful evening routine.

An evening routine starts with family time. Tackle some to-do’s later on from your dedicated workspace. Leave some time for unstructured brainstorming or reflection t...

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Get Creative

Get Creative

Night owls may find that their peak hours happen well after most people’s work day is done.

Try spending some time on creative work every night for a week or two. If the muse seems to appear more often, you may have found a shortcut to creative inspiration.

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To Sleep Or Not To Sleep

To Sleep Or Not To Sleep

Surviving on a glorified power nap has more to do with genes than motivation. An estimated 5% of the population only needs a few hours to feel refreshed thanks to a rare genetic mutation. Most people need seven to nine hours a night.

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hollyy

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Practice good sleep hygiene

  • Try to sleep for seven to nine hours a night.
  • Keep consistent wake-up and bedtimes.
  • Keep the bedroom cool, quiet and dark.
  • Avoid alcohol, caffeine, and exercise before bed.
  • Turn off your screens 30 to 60 minutes before you need to sleep.

Sleep Hygiene

Sleep Hygiene

Objective: Get plenty of restorative deep and REM sleep on a regular basis.

Key tactics

  • Measure the stages of your sleep
  • Block blue light 3-4 hours before sleep
  • Have your bedroom dark and humid
  • Wake at exactly the same time each morning

Basic sleep hygiene for a good night

  • not drinking caffeine after midday
  • not exercising too late
  • not drinking alcohol before bed
  • eating sensibly
  • leaving mobile devices outside the bedroom (artificial light di...

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