5. Keep The Environment Cold

• Turn the temperature between 60 and 72 degrees.
• Turn off the lights. Artificial light suppresses your body’s production of the sleep hormone melatonin.
• Turn down the noise. Wear earplugs if you have to, or consider investi...

• Get outside. Aim for at least 30 minutes of sun exposure each day.
• Turn out the lights. When it gets dark outside, dim the lights in your house and reduce blue or full-spectrum light in your environment.
• Avoid caffeine and stop smoking or chewing tobacco.
• Use the bedr...

We understand how much sleep we need, so why don't we do what we know it's good for us?

We put off going to bed at the intended time because we preffer to remain in our current environment playing videogames or warching tv, rather than move to a calm and boring place like t...