Aim for 7-9 hours of sleep nightly. Dim lights an hour before bed, skip screens, and avoid late meals. Get 20-30 minutes of natural light each morning to regulate melatonin and help you fall asleep easier.
Today we are going to talk about what you need to do to get better sleep. So the first thing you want to think about is your sleep duration. Now we think we need to get 8 hours of sleep, but what you actually need is somewhere between 7 and 9 for most people. And the more active your day is, the more sleep you're going to need that next night to recover. So if you're not sleeping enough, try adding just a little bit of sleep for a couple nights every night until you get up to where you're at, uh, where you're at 7 to 9 hours. You also really want to get quality sleep. So you're going to want to focus on creating a bedtime routine where you're taking away your technology, you're not looking at screens, you're dimming the lights for about an hour before, and don't eat too close to bedtime. And lastly, the timing of your sleep is important. Instead of having a bedtime, studies are showing that having a consistent waking time is more beneficial for the quality of your sleep. You're also going to want to give yourself 20 to 30 minutes of light in the morning when you wake up, because that will help create vitamin D and melatonin to help you sleep that next night.
Stop Stretching Your Neck. Try This Instead (It Might Improve Your Vision Too)
