Hi, sir!
I understand.
1. Go to bed at the same time every night and wake up at the same time every morning. That includes weekends. By sticking to a schedule you’ll be significantly more alert than if you slept for the same total amount of time at varying hours during the week.
2. Sleep in one continuous block. So-called “fragmented sleep” causes daytime drowsiness, compromises learning, memory, productivity, and creativity. “In fact, six hours of continuous sleep are often more restorative than eight hours of fragmented sleep.”
3. Make up for lost sleep as soon as possible. Catch up by going to bed earlier rather than sleeping later. If you sleep later, it will make it harder to get to sleep the following night at the usual hour.
You can also repay your sleep debt by napping—just don’t nap for too long or too late in the day, or you’ll further disturb your sleep cycle. And don’t try to make up for large sleep losses during the week by sleeping in on the weekend. “This is like trying to get fit or lose weight by doing all your exercising or dieting on Saturdays and Sundays.”
4. Avoid caffeine after 2:00 p.m. Caffeine has a half-life of six hours, which means that six hours after your last sip, half the caffeine is still in your body. This liquid stimulant can lead to a vicious cycle: “After a poor night’s sleep, you have no choice but to rely on more caffeine to get you through the next day. Then, when it’s time to go to bed, your heart is racing, you can’t sleep, you wake up exhausted in the morning, and you reach for more caffeine.”
5. Avoid alcohol three hours before bed. Alcohol may help you doze off, but it also causes you to wake up every 90 minutes, so throughout the night you’ll be continually shaken and stirred.
6. Exercise between 5:00 and 7:00 p.m. Avoid strenuous exercise within three hours of going to bed; exercise elevates core body temperature for five to six hours. In order to feel drowsy, body temperature needs to be dropping.
7. Keep your bedroom cool. The ideal sleeping temperature is 65 degrees Fahrenheit. A bedroom that’s too warm can induce nightmares. One that’s too cool keeps your body from fully relaxing because it’s trying to protect its core temperature.
8. Dim the lights. Bright light wakes you up. So avoid it before you go to sleep and if you wake up during the night.
9. Eject electronics. “This means no computers, TVs, iPads, iPods, or Blackberrys in the bedroom. They create distractions by reminding you of everything else you should be doing and act as secret stressors.”
10. Read for pleasure (nothing work related). Reading for 30 minutes cuts the time it takes to fall asleep in half.
11. Protect your privacy. Banish children and pets from spending the entire night in bed with you.
12. Wind down. Your body
“needs a buffer between the day’s stress and the night’s rest.” A light snack, a warm bath or light exercise (for example, yoga poses) can all help you erase the day’s stress. If you toss and turn or wake up during the night and can’t fall back to sleep, get out of bed. “Do anything that is relaxing, moderately boring, or doesn’t require concentration. Usually it will take 15 to 20 minutes for your body to feel sleepy again, at which point you can return to the bedroom.”
Yeah, bed for sleep and sex only.
Use your bedroom for sleep and sex only | ScienceNordic
Sleeping Tips & Tricks - National Sleep Foundation
How to Sleep Better Tonight|For Sleep and Sex Only: 4 Ways to Eliminate Bedroom Distractions - Sleep - Health.com
Many, many more studies.
I hope you find a way to get to sleep, stay asleep and get restorative sleep.
Hugs!