Mindmap: Why we sleep

12 healthy sleep habits tips

1. Keep a consistent sleep schedule – setting an alarm an hour before bedtime to know when to start winding down is often helpful

2. Get 30 minutes of exercise per day but not 2-3 hours before bed

3. Avoid big dinners and drinking too many liquids before sleep

4. Avoid alcohol before sleep

5. Avoid caffeine and nicotine

6. Avoid medicines which delay or disrupt your sleep

7. Relax for at least 30 minutes without too many lights or stimulation for at least a half hour before bed

8. Take a hot bath before bed as this helps your core body temperature drop letting you fall sleep faster and get deeper sleep

è Take a foot soak instead

9. Don’t take naps after 3 PM

10. Have a dark, cold (between 18 and 20°C) and technology free bedroom

11. Get enough sunlight at the right times – try to get at least half an hour out of direct sunlight a day and emphasize it in the morning and try to avoid it as much as possible in the evenings with sunglasses and by staying inside

12. Don’t lie in bed awake – if you’re having trouble falling asleep or feel anxious get out of bed and do something relaxing but don’t just lie there

Created by Danh Miller