The 10-Step Guide to Better Sleep
Any one of these can help you fall asleep faster and sleep more soundly. Together they create a virtuous 24-hour cycle.
Sleep is not an isolated act of unconsciousness, but part of a 24-hour cycle programmed by evolution into all the systems of the brain and body. In writing dozens of articles on sleep science and healthy habits that promote good sleep, and interviewing numerous experts, I’ve realized that making the cycle virtuous depends on several behaviors and mindsets you engage in from the moment you wake up until your head hits the pillow again. I’ve broken it all down into 10 science-based steps, any one of which can help you fall asleep faster and sleep longer and more soundly.
1. Start when you wake up
Daylight is one of the most powerful sleep aids. In order for your internal clock to keep proper time, it needs to know when the day begins. Natural daylight, which even on a cloudy day is two to four times brighter than most home or office lighting, is vital to suppress the sleep hormone melatonin. Get as much natural light outside as possible each day, especially early. A minimum of two hours of outdoor light—not through a window—will make your brain and body more alert and ready to tackle whatever the day brings, and it’ll…
