How can I improve my Sleep Performance?

  1. Allocate more time. There are some tricks and tips that can improve the quality of your sleep and prevent disruptions, but at the end of the day, if you don’t dedicate enough time to sleep, you aren’t going to get enough.
  2. Make your room darker. If you can see your individual fingers when your hand is 18 inches from your face, your room is too bright. Light tells your brain it is day and suppresses sleep. Since that is the opposite of what you are going for, consider investing in blackout curtains.
  3. Turn screens off. TVs, Laptops, and cellphones are incredibly stimulating and can suppress the hormone pathways that promote sleep. Dedicate the 30 minutes before as screen-free time, and you will fall asleep faster. Less time wasted trying to fall asleep equals more time sleeping.
  4. Cut the caffeine. Caffeine stays in your system for hours after consumption, and makes it hard to fall asleep. Consider limiting or eliminating caffeine after lunch.
  5. Get out of bed (when you’re not sleeping, that is). Only using your bed for sleep will train your body to associate the bed with sleep, and therefore decrease the amount of time it takes to fall asleep.
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