Sleep
Sleep hygiene and rest optimization.
Wake up at the same time every day
Going to bed and waking at regular times is linked to a lower risk of early death, more strongly than total hours slept.
Get 10 minutes of outdoor light after waking
People who get more bright light in the morning tend to fall asleep faster at night.
Stop drinking coffee 9 hours before bed
Studies show mistimed caffeine use reduces total sleep by about 45 minutes and deep sleep by 11.4 minutes.
Go to bed at the same time every day
Keeping sleep to regular times is linked to a lower risk of early death, more strongly than total hours slept.
Put screens away 30 minutes before bed
Reading on a tablet in the evening made young adults take about 10 minutes longer to fall asleep than reading a printed book.
Take a 10-minute warm shower before bed
A warm shower or bath 1 to 2 hours before bed helps people fall asleep about 10 minutes faster.
Take a 20-minute nap after a short night
After a short night, a 10 to 20 minute nap improved alertness and performance for the rest of the afternoon.
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