Habits for improving sleep

Sleep

Having a good night sleep is the most important factor when trying to improve your productivity and focus during the day. Some simple habits can help you fall asleep quicker and improve the overall quality of your sleep as well.

Avoid caffeine

Although caffeine is a very potent nootropic that can help you feel more energetic throughout the day, it can also easily disrupt your sleep[4]. Caffeine's half life can last up to 9.5 hours, which may have your afternoon coffee keeping you away even 12 hours later. Try limiting your overall caffeine intake and only consume caffeine within 4 hours of waking.

View sunlight in the morning

Your circadian rhythm plays a crucial role in making you feel sleepy at night[5]. The best thing you can do to keep your circadian clock in cycle is to view sunlight as soon as you wake. Viewing sunlight through windows is far less effective, a morning stroll for 5 - 10 minutes is all you need. Note that wearing sunglasses can mitigate the effect of the sunlight, therefore, we recommend not wearing any sunglasses in the morning.

Avoid blue light in the evening

Blue light, which is emitted from lamps and digital devices, can disrupt your circadian rhythm[1]. Therefore, it is recommended to avoid any blue light source for at least 90 minutes before going to bed.

Temperature

Setting your bedroom's temperature to between 16 and 19 degrees Celsius (or 60-67 Fahrenheit) helps you fall asleep[3]. This temperature range may vary from person to person, but should serve as a good general indication. Taking a warm bath or shower before bedtime will also help you fall asleep. [6]

Avoid alcohol

Although alcohol can help you fall asleep, it significantly reduces the quality of your sleep[2]. Even just a few beers can already negatively impact your sleep and can make you wake up feeling less fit. Try to avoid alcohol several hours before bedtime to improve the quality of your sleep.

Avoid spending daytime in bed

Only laying in bed when you are trying to sleep, rather than also working or watching movies in bed will help your brain to associate your bed with sleep. Therefore, it is best to only lay in bed when you plan on sleeping and leaving your bed as soon as you wake up.

Related articles

Supplements for improving sleep

Several supplements can improve your sleep, reduce insomnia and make you feel more awake the next day.

The Four Stages of the Sleep Cycle

We'll be defining the four stages of the sleep cycle, their roles, and how you can optimize your sleep schedule.

References

  1. [1] Moyano, D. B., Sola, Y., & González-Lezcano, R. A. (2020). Blue-light levels emitted from portable electronic devices compared to sunlight. Energies, 13(16), 4276.
  2. [2] Park, S. Y., Oh, M. K., Lee, B. S., Kim, H. G., Lee, W. J., Lee, J. H., ... & Kim, J. Y. (2015). The effects of alcohol on quality of sleep. Korean journal of family medicine, 36(6), 294.
  3. [3] Harding, E. C., Franks, N. P., & Wisden, W. (2019). The temperature dependence of sleep. Frontiers in neuroscience, 13, 336.
  4. [4] Roehrs, T., & Roth, T. (2008). Caffeine: sleep and daytime sleepiness. Sleep medicine reviews, 12(2), 153-162.
  5. [5] Fernandez, F. X. (2022). Current Insights into Optimal Lighting for Promoting Sleep and Circadian Health: Brighter Days and the Importance of Sunlight in the Built Environment. Nature and Science of Sleep, 14, 25.
  6. [6] Haghayegh, S., Khoshnevis, S., Smolensky, M. H., Diller, K. R., & Castriotta, R. J. (2019). Before-bedtime passive body heating by warm shower or bath to improve sleep: A systematic review and meta-analysis. Sleep medicine reviews, 46, 124–135. https://doi.org/10.1016/j.smrv.2019.04.008