How to get enough sleep: 10 helpful tips

March 15 is World Sleep Day. We suggest celebrating this event with a healthy night’s rest. The recipe is simple: go for a walk in the morning, meditate in the afternoon, and put away your gadgets in the evening and read a book. And, of course, go to bed early. And also …

Open a window or turn on the air conditioner

Make sure your bedroom temperature does not exceed 20 ° C. For many, this is what they need, while others, in such conditions, begin to imagine Santa Claus and the Snow Maiden. Trust the science: being cool will make you sleep better. Above all, do not overdo it: remember that the recommended minimum is 16 ° C. You can sleep in your pajamas and cover yourself with blankets, but it is best to avoid extremes or your body will get hot again. (Plus, the chances are that your loved one won’t want to sleep next to a lumberjack wrapped in layered flannel.) Set the thermostat to pleasantly cool and be sure to snuggle up to someone for a better sleep.

From the book “Healthy Sleep”

Don’t look at the screen before bed.

Get in the habit of turning off any electronic devices at least 1.5 hours before bed to help normalize your levels of melatonin and cortisol, the hormones that affect sleep. A word of warning: Evening talk show hosts will not pay for your sick leave.

Think about what else to do in the evening. Do you have some wonderful paper things called “books”? Discover one of these “antiques” and enjoy a fascinating history, find inspiration or learn a thing or two.

From the book “Healthy Sleep”

Be in the sun more often

The more often we are in the sun, the better we sleep at night. It sounds not entirely logical, but science has proven that there is no contradiction here. A real 24-hour clock is built into our body, which is not very different from a chronometer in a smartphone or a wristwatch. The timing system helps control digestion, the immune system, blood pressure, fat utilization, appetite, and mental energy.

The sun gives energy. A source

In fact, light serves as a signal for the hypothalamus and all interconnected organs and glands: to wake up and be alert. Exposure to light, especially sunlight, triggers the production of the required amount of daytime hormones and neurotransmitters that set our biological clock.

Not all sunlight is equally good for sleep. Our biological clock is most sensitive to it in the early morning hours, between 6:00 and 8:30. Although later exposure to the sun is also beneficial, it does not provide such benefits. Of course, this time period varies depending on the season, but make it a rule to be in the sun during this prime time of light.

From the book “Healthy Sleep”

Create the perfect place to sleep

Purchase at least one houseplant to improve the air quality in your home. If you lack the talent of a gardener or find it difficult to take care of even yourself (not to mention a green friend), please choose completely unpretentious plants. The benefits are too great to be missed. The main thing is that you like them and not become an additional source of stress.

If you are sharing a bedroom with someone else, agree that it is a sacred area where work is prohibited. It is not at all difficult to come to an agreement, you just need an open, confidential conversation. The main thing is that you respect this agreement and use your bed for sleeping, not for work.

From the book “Healthy Sleep”

Determine your chronotype

What time to go to bed? There is no universal time, better listen to your internal clock. To do this, define your chronotype and follow the recommendations from the book “Always on Time”. For example, for Bears (this is the most common chronotope), it is ideal to fall asleep at 11 pm to wake up at seven.

Don’t get enough sleep on weekends

The debt that accumulates over several days of lack of sleep cannot be repaid with a long morning sleep on the weekend. You will not be able to catch up, and you will have to live with this shortage.

The sleep you owe when you went to bed late cannot be replaced with a long morning nap.

The sleep you owe when you went to bed late cannot be replaced with a long morning nap.
Get up on weekends like on weekdays. A source

In a 2012 study by researchers (including Till Ronneberg, who coined the term “social jetlag”) at the University of Munich’s Institute for Medical Psychology, 65,000 subjects talked about their sleep patterns for a week. Two-thirds of them, who had an hour difference in sleep on weekdays and weekends, were three times more likely to be overweight than those who followed a regular regimen. The greater was the difference between sleep on weekdays and on weekends – 10% of respondents reported that they had it for three hours – the higher was the BMI (body mass index) of the subject. A 2015 British study of 815 subjects found that those with a difference of two hours or more had higher BMI and biomarkers for diabetes and inflammation than those who did not change their schedule.

If it is absolutely necessary to sleep longer, let it be no more than 30–45 minutes.

From the book “Always on Time”


Many people are skeptical about meditation, but meditation is not just another trendy esoteric trend. Numerous studies claim meditation is good for the brain. Twenty years ago, only a few leaders would admit to practicing meditation. It is such a popular stress management tool today that it is difficult to find someone who admits to not practicing meditation. Many executives publicly share that they use meditation to improve sleep and increase productivity. Google offers meditation classes to thousands of employees because the company believes it is worth it.

From the book “Brain Biohacking”

Less coffee

Cut back on stimulants, especially coffee, caffeinated beverages (such as tea or cola), alcohol, and cigarettes. A small amount of alcohol invigorates, while excess alcohol acts as a depressant and disrupts sleep.

From the book “Maximum Energy”

Do not charge your phone at night

Reduce exposure to electromagnetic fields from alarm clocks, televisions, remote controls, DVD players, laptops, smartphones, iPods, tablets, and chargers — all devices that emit energy that can affect sleep.

As Anne Gittleman writes in her book Zapped, the duration of exposure to electromagnetic fields has a stronger effect on health (not just sleep) than their intensity. If a night’s sleep lasts an average of eight hours, the exposure would be 2,920 hours per year. She also argues that chronic fatigue is one of the many diseases attributed to the influence of electromagnetic fields.

From the book “Maximum Energy”

Make sleep a priority

As carefully as you plan the most important appointments and events, you must plan your sleep and be tough in adhering to the allotted time for it. Our body is designed so that the body is cleansed of harmful substances after ten o’clock in the evening, and the immune system is restored for new work between eleven o’clock in the evening and two o’clock after midnight, so it is extremely important to rest during this period. Consider this when establishing a sleep and wakefulness routine. Let no one disturb you during this period of time.

From the book “Food and the Brain in Practice”

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