Thread by @4PillarFreedom

12 tips for improved sleep from "Why We Sleep"

1. Stick to a sleep schedule. "Go to bed and wake up at the same time each day."

2. Exercise is great, but not too late in the day. "Try to exercise at least 30 minutes on most days but not later than two hours before bedtime."

3. Avoid caffeine and nicotine in the afternoon or later.

4. Avoid alcoholic drinks before bed. "You tend to wake up in the middle of the night when the effects of the alcohol have worn off."

5. Avoid large meals and beverages late at night.

6. If possible, avoid medications that delay or disrupt your sleep. "Some commonly prescribed heart, blood pressure, or asthma medications, as well as some over-the-counter and herbal remedies for coughs, colds, or allergies, can disrupt sleep patterns."

7. No naps after 3 P.M.

8. Relax before bed. "Don’t overschedule your day so that no time is left for unwinding. A relaxing activity, such as reading or listening to music, should be part of your bedtime ritual."

9. Take a hot bath before bed. "The drop in body temperature after getting out of the bath may help you feel sleepy, and the bath can help you relax and slow down so you’re more ready to sleep."

10. Dark bedroom, cool bedroom, gadget-free bedroom. These 3 things promote sleep.

11. Have the right sunlight exposure. "Sleep experts recommend that, if you have problems falling asleep, you should get an hour of exposure to morning sunlight and turn down the lights before bedtime."

12. Don’t lie in bed awake. "If you find yourself still awake after staying in bed for more than 20 minutes or if you start to feel anxious, get up and do some relaxing activity until you feel sleepy. The anxiety of not being able to sleep can make it harder to fall asleep."

Hands down this is the best book I've ever read on sleep. Find my complete book notes here: fourpillarfreedom.com/why-we-sleep-b…