Do this now, have a better sleep tonight!
There are many things you can do every morning, afternoon and evening to greatly increase the chances that you’ll sleep deeper and longer at night. After talking to sleep experts about the best “sleep hygiene” practices, we put together the following easy daylong timeline. The more you can follow it, the better you’ll sleep tonight.
7am wake up and open the shades
Expose yourself to bright light within 15 minutes of waking up. This stops the production of melatonin (a sleep-inducing hormone), and gets your body and brain going. Outdoor sunshine is best, but if that’s not possible, switch on a full-spectrum bulb.
7.05am make your bed
Then clean up any of yesterday’s clothes that might have hit the bedroom floor. And while you’re at it, sweep all that junk off the nightstand and into drawers – books, mail, watches, loose change – because clutter makes it harder to relax. “You want as little in the bedroom as possible,” says Dr Joyce Walsleben.