12 Simple Rules to Optimize Your Sleep
Science-backed practices to improve physical and cognitive performance and boost your health.
The 12 Sleep Commandments
Rule 1: Finish eating 3 hours before bed.
Rule 2: Do not exercise within 2 hours of bed.
Rule 3: Set the thermostat to 18-20℃ (65-68℉).
Rule 4: Take a hot shower (or sauna) before bed.
Rule 5: Design a nighttime routine that involves one of these practices: relaxing body movements, meditation, and journaling.
Rule 6: Switch off most of the lights in your house and avoid blue light 90 minutes before bed.
Rule 7: Remove all clocks from your bedroom. This includes electronic devices – charge them in a different room.
Rule 8: Go to bed and wake up at the same time each day.
Rule 9: Calculate your sleep efficiency to align your sleep opportunity with desired sleep duration (7-9 hours per night).
Rule 10: Don’t lie in bed awake for long. Get out of bed, sit in dim light, and read a book. Return to bed when you’re sleepy.
Rule 11: View sunlight outdoors within 30-60 minutes of rising and again in the evening prior to sunset.
Rule 12: Halt caffeine consumption 8-14 hours before your bedtime.
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