Experts recommend the sleep resolutions everyone should make in 2023 (2023)

Experts recommend the sleep resolutions everyone should make in 2023 (1)
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When it comes to new year’s resolutions, you can’t go wrong with prioritising sleep.

The new year is nearly here, and with it will come all sorts of lofty resolutions in pursuit of being better, glowier versions of ourselves. Some of these will be unrealistic and, frankly, a waste of time (do you really need the pressure ofbeing ‘that girl’ every moment of every day?), but there’s one area where pledges for self-improvement are worth the focus: sleep.

If your goal for 2023 is better quality sleep and more of it, we’re fully on board. We all know by now the many benefits of a good night’s kip, from our skin to our stress levels.

But simply pledging to ‘sleep more’ or ‘get better sleep’ isn’t the best way to go. Think of SMART goals– your resolutions need to be specific, measurable, achievable, relevant and time-bound to have the best chance of you sticking to them.

So to help us get a tad more specific (and the rest of the SMART checklist, because why not), we asked a bunch of sleep experts for their recommendations of the sleep-focused new year’s resolutions that everyone should try. Here’s what they said.

Have some tech-free time before bed

“While our phones are very appealing, using them before bed can have a damaging effect on your sleep quality as the blue light emitted by screens will disrupt your melatonin production and inhibit rest,” Theresa Schnorbach, sleep scientist from Emma, tells Stylist. “As well as being detrimental to sleep, using tech before bed will also put a strain on your eyes, especially if you use it in the dark.

“I recommend switching to ‘night mode’ between certain hours, minimising the blue light emitted from the screen. However, an even better idea to give you better sleep in 2023 is to build in time spent not using your tech at all as part of your wind-down routine in the hour or so before bed and opt instead for reading a book.”

Stop having caffeine post-lunch

We’ve all been there: you sip on a cortado for a mid-afternoon boost, then rue that moment when it’s 2am and you’re wide awake. Time to quit this. Pledge to keep an eye on your caffeine intake and make a hard rule that post-1pm, it’s caffeine-free herbal teas only.

Thorrun Govind, pharmacist and healthcare lawyer notes: “We can easily consume caffeine without thinking about it. The new year could be the time to start tracking those teas and coffees and being more mindful as to why you are drinking them. Is it the taste or do you feel you will work better with a caffeine boost?”

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Aim to have dinner three hours before bed

Anna Mapson, registered nutritional therapist and owner of Goodness Me Nutrition,advises: “When we’re digesting our food our body temperature stays a little higher, and this slight increase in heat can interfere with the quality of your sleep. You may find you wake a bit more often or wake feeling less refreshed than usual. You may also find you are more susceptible to acid reflux or heartburn if you eat a large meal [shortly before] lying down.

“I recommend my clients aim for a three-hour gap between their last meal of the day and bedtime. This effectively means you’re getting a 12-hour fast overnight, which is really good for resting your digestion. Doing this obsessively isn’t necessary, but once you’ve got into the habit of this gap between eating and bedtime, you might notice the difference when you do eat late at night.

“Try not to snack after dinner. If you do feel very hungry, it’s OK to eat; you won’t sleep well if your stomach is rumbling. Consider whether you eat enough at dinner time, and maybe you can increase your protein and fibre portions or calorie intake to get you through to bed without feeling hungry.”


Feeling fully relaxed will massively help you drift off more easily and stay asleep once you do.

Sylvia Tillmann of Tremendous TRE recommends giving TRE (tension-releasing exercises) a go. It’s a self-help exercise that uses stretches similar to yoga to relax the body.

“It releases tension we are holding in our bodies, in particular the muscles,” says Tillmann, “and resets the nervous system, so that we feel deeply relaxed after practising TRE. Hence a great good night’s sleep is a positive side effect.”

Only use your bedroom for sleep or sex

Signal to your brain that when you’re in bed, it’s time to sleep, by– you guessed it– only using your bed for sleep… and sex.

“I connect with a lot of clients suffering from persistent sleep disturbances who relay night-time routines brimming with low-focus activities like knitting, reading, journaling, listening to podcasts and sleep stories, all of which they are doing in their bed or bedroom,” Dr Noreen Nguru, founder of What The Doctor Recommends, CBT life coach and SleepSpace sleep specialist, tells us. “While the intention is there, in some cases, an inability to fall asleep is actually perpetuated by an involuntary association between our bedrooms and activites other than sleep, which trains our brains to remain switched on at bedtime.

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“A quick fix for this is complete your nighttime routine outside of your bedroom and only get into bed when you start falling asleep (not when you are simply tired).”

Make your bedroom a dreamland

We’re all about indulgent new year’s resolutions, and this is a great one: focus your interior design efforts on making your bedroom the plushest, dreamiest, most sleep-friendly space imaginable.

Hafiz Shariff, founder of Owl + Lark, says: “Our bedrooms need to serve us to the best of their ability if we want to get good sleep, so if your mattress is a touch lumpy or you keep getting woken up by your noisy neighbours, take the necessary steps to take your bedroom from ‘it does the job’ to ‘what dreams are made of’.

“Making your own personal ‘dreamland’ isn’t as difficult as you think – simply pinpoint the issues or areas that are disrupting you or making it difficult to nod off. If you have a partner that likes to stay up and read or you are sensitive to light, look into getting a high-quality sleep mask that can help you get some shut-eye.

“If you often get woken up by noises through the night, such as busy traffic or a noisy neighbour, drown out the noise using ear plugs or, for a more relaxing option, a white noise or sound machine. Sound and noise machines work by drowning out the offending noise with more soothing ones, such as low-frequency bass or even sounds of nature – combine this with lovely smelling reed diffusers to create a relaxing environment that you’ll be racing to every night.”

Have the same bedtime and wake-up time every night and day

“Go to bed and wake up at the same time every day,” recommends Geraldine Joaquim, a hypnotherapist and wellness coach. “A lot of people regularly steal from the night to augment the day (there are so many distractions, such as watching TV, scrolling social media, going out and socialising, online shopping, working, etc) and that means regularly staying up late and having chaotic sleep patterns. It pushes you into ‘social jetlag’, the discrepancy in your sleep pattern causes you to feel jetlagged or tired and fatigued, and it creates an imbalance across your systems.

“Work out how much sleep you need to make you feel good in the day and what time you need to be awake by. Work backwards from there to calculate the time you want to be asleep by. Allow 15 minutes to settle into sleep – if you’re asleep as soon as your head hits the pillow you’re probably over-tired; if it takes you longer than 15-20 minutes to settle into sleep you’re probably over-wired.”

Experts recommend the sleep resolutions everyone should make in 2023 (2)

Reduce your blue light exposure

“The most powerful change that you can make for your sleep is to adapt the way that you interact with the light in your environment,” says Daniel White, founder of Sleep Better Live Better. “Firstly, you must increase your exposure to natural daylight in the morning to help synchronise your body’s circadian rhythm. Secondly, you should filter or remove artificial blue light from your home after sunset when darkness is required for your brain to wind down and produce high amounts of your sleep hormone melatonin.

“Thankfully, blue light-blocking glasses exist as one miracle tool guaranteed to protect you from the harmful effects of artificial light, ensuring that you can get the most out of modern technology without it damaging your sleep and overall health.”

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Choose your pre-bedtime workouts carefully

Are you a fan of evening workouts? That’s a lovely thing, but be strategic when it comes to what type of exercise you do after the sun goes down.

“Exercising is an energising activity that elevates your core body temperature, which is the opposite of what you want before sleep,” notes Lotti Maddox at BLOK. “Therefore, vigorous exercise like HIIT training or heavy weightlifting should be performed earlier in the day to give your body enough time to cool and recover.”

Something slower and more relaxing, like a spot of stretching, could be a better option.

Do a brain dump before you sleep

Shariff says: “The biggest issue most of us have with sleep is actually nodding off, with many of us tossing and turning due to our minds racing, thinking about what has happened during the day or what might happen the next. Counter this by carving out time before sleep to do a ‘brain dump’.

“Whether this is via a journal or just a list kept in your bedside drawer, write down anything that is on your mind so you can have a clear head by the time you get under the covers. From things you need to buy for dinner to the things you need to do tomorrow at work, grouping all your thoughts this way allows your brain to focus on just one thing: sleep.”

Up your exposure to natural light during the day

Mapson recommends: “Aim for at least around 30 minutes of daylight, every day. If possible get this in the morning, although any time of day is better than none. When we are outside, the sun’s light helps to reset our circadian rhythms, which includes our sleep-wake cycle.”

Schnorbach backs this up, suggesting a resolution to go for a stroll outside every morning.

“One simple and easy way to start taking care of yourself is by going for a walk in the morning,” she says. Light is one of the major aspects that controls our circadian rhythm as a central circuit that is sensitive to light, called the suprachiasmatic nucleus (SCN), controls the production of the hormones that support when we sleep and wake.

“This is why exposure to bright, colder-coloured light, such as the sunlight you get in the morning, can help to wake you up and will also aid sleep later that night. This is also an easy way to get regular exercise and an opportunity to take some time to check in with yourself.”

Reduce your alcohol consumption

“Lowering our alcohol consumption can help improve sleep quality,” saysNicole Ratcliffe, holistic sleep coach and founder of Baby2Sleep. “There is a popular misconception that alcohol helps us to sleep, but this isn’t factually correct. As alcohol acts like a sedative, it can help us to fall asleep quicker and into a deeper sleep; however, this can then mess with our sleep stages, meaning we skip the important REM sleep in the earlier part of the night. This disrupts the sleep cycles and can lead to more frequent wakings in the second half of the night or long periods awake, which can lead to us feeling less able to function well during the following day. We may eat more sugar and take more caffeine to help us get through the day, which can then impact our sleep the following night.”

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Have a wind-down routine you do every night

“Having a bedtime routine is a signal to your body that it’s time to wind down and prepare for sleep,” says Susan Miller, sleep expert at Sleep Mattress HQ. “Take some time to relax at bedtime by doing activities such as reading, taking a warm bath, or listening to calming music.”

Joaquim agrees: “The brain needs to feel safe and secure in order to switch off, to allow you to be as vulnerable as sleep makes you, and having a good routine helps your brain to relax – effectively, if what you did yesterday meant you survived, then your brain thinks it’s a good idea to do it again. It mitigates risk.”

Make that bedtime routine personally fulfilling

Relaxation is one thing, but what if you made getting ready for bed each night something you truly look forward to? That’s what Shariff recommends.

“Give yourself something to look forward to before going to sleep by creating a fulfilling bedtime routine that nurtures you physically, mentally and emotionally while also helping you to wind down,” he says.

“If you often feel restless when you sleep or find yourself tossing and turning all night, create a routine that helps to remove tension in your body and allow you to fully relax. A luxurious bubble bath with lovely scented bubbles is a classic, but even just having a shower with ultra-posh shower gel or body scrubs can help your body drift into a deliciously deep sleep. Use scents such as lavender, camomile or ylang-ylang to truly ramp up the experience - think nightly spa routine that will have you melt into your bed every night.

“If you really want to make going to bed an exciting experience, give yourself an incentive that you will only get when you get to bed, such as reading 50 pages of a new book or listening to two songs from that new album. Not only are they great for distracting you from any niggling thoughts racing around your brain, but limiting yourself from engaging with this book or album makes you way more inclined to go through your bedtime routine– because who doesn’t hate being left on a cliffhanger?”

Don’t obsess over getting ‘perfect’ sleep

“The more pressure we put on ourselves to get the best sleep every night, the more stress we cause ourselves, which in turn makes it more difficult to sleep and so we find ourselves in a cycle of negative thinking,” says Holly Buckley, hypnotherapist and assistant psychologist at Head Health. “Thoughts such as ‘I’m never going to fall asleep’ or ‘I’m only going to have 5hours sleep, I will be so tired tomorrow’ are really unhelpful and it’s important to recognise this.

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“Instead if you have had a difficult night with less sleep than you would like/need, then simply think, ‘I will take it easy on myself today and tonight I will sleep well.’”

Images: Getty, Stylist


How can I sleep better in 2023? ›

Best habits for better sleep
  1. Have a bedtime routine. ...
  2. Stay off electronics before bed. ...
  3. Exercise during the day. ...
  4. Avoid late afternoon cups of coffee. ...
  5. Start a journal. ...
  6. Consider these natural sleep aids.
Jan 21, 2023

What is the 10 3 2 1 0 sleep rule? ›

Cut out caffeine 10 hours before bed. Don't eat or drink alcohol 3 hours before bed. Stop working 2 hours before bed. Get away from your screens 2 hours before bed.

What is scientifically the best sleep schedule? ›

The recommended amount of sleep for a healthy adult is at least seven hours. Most people don't need more than eight hours in bed to be well rested. Go to bed and get up at the same time every day, including weekends. Being consistent reinforces your body's sleep-wake cycle.

What is the sleep recommendation study? ›

Adults should sleep 7 or more hours per night on a regular basis to promote optimal health. Sleeping less than 7 hours per night on a regular basis is associated with adverse health outcomes, including weight gain and obesity, diabetes, hypertension, heart disease and stroke, depression, and increased risk of death.

What is the future progressive of sleep? ›

I will/shall be sleeping. You/We/They will/shall be sleeping.

How can I sleep better at 65? ›

Keep a regular bedtime routine for better sleep

Go to bed and wake up at the same times every day, even on weekends. Block out snoring. If snoring is keeping you up, try earplugs, a white-noise machine, or separate bedrooms. Go to bed earlier.

What is the 4 7 8 sleep trick? ›

Close your mouth and quietly inhale through your nose to a mental count of four. Hold your breath for a count of seven. Exhale through your mouth, making a whoosh sound for a count of eight. Repeat the process three more times for a total of four breath cycles.

What is the 2 4 6 sleep method? ›

At sleep time put the baby down into the cot and start the process again leaving the baby cry for two minutes, four minutes, six minutes etcetera. You will however find very quickly the babies get the message and they learn how to go to sleep.

What is the 3 2 1 rule before sleeping? ›

3 hours before bed: No more food or alcohol. 2 hours before bed: No more work. 1 hour before bed: No more screen time (shut off all phones, TVs and computers). 0: The number of times you'll need to hit snooze in the AM.

Why do I keep waking up at 3am? ›

If you wake up at 3 a.m. or another time and can't fall right back asleep, it may be for several reasons. These include lighter sleep cycles, stress, or underlying health conditions. Your 3 a.m. awakenings may occur infrequently and be nothing serious, but regular nights like this could be a sign of insomnia.

What time should a 70 year old go to bed? ›

According to their internal body clock, most older adults need to go to sleep around 7 p.m. or 8 p.m. and wake up at 3 a.m. or 4 a.m. Many people fight their natural inclination to sleep and choose to go to bed several hours later instead.

What sleep position is linked to dementia? ›

A 2019 study published in Journal of Alzheimer's Disease, showed among 165 participants (45 with diagnosed neurodegenerative disease, 120 controls) a supine sleep position (on back, head at body level) for more than 2 hours per night increased the risk of dementia by almost four times (3.7 times greater).

How many hours of sleep does the CDC recommend? ›

Most adults need about 7 to 8 hours of good-quality sleep per night (good quality means the major sleep episode does not have frequent arousalsa and is long enough for the individual).

What is at least one recommendation for getting quality sleep? ›

Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature. Remove electronic devices, such as TVs, computers, and smart phones, from the bedroom. Avoid large meals, caffeine, and alcohol before bedtime. Get some exercise.

What is the American Academy of Sleep Medicine sleep duration recommendations? ›

The American Academy of Sleep Medicine recommends that adults should sleep 7 or more hours per night on a regular basis to promote optimal health. Sleeping less than 7 hours per night on a regular basis is associated with adverse health outcomes.

What does Bill Gates say about sleep? ›

Gates wrote that people “almost certainly” need seven to eight hours a night, “even if you've convinced yourself otherwise.” (That's backed by science: The American Academy of Sleep Medicine recommends that adults need seven or more hours of sleep per night.) And sleep is far from lazy; your body needs it to function.

Are humans evolving to sleep less? ›

Humans, then, seem to have evolved to need less sleep than our primate relatives. Samson showed in a 2018 analysis that we did this by lopping off non-REM time. REM is the sleep phase most associated with vivid dreaming.

Did humans evolve to sleep 8 hours? ›

“The argument has always been that modern life has reduced our sleep time below the amount our ancestors got, but our data indicates that this is a myth,” said Jerome Siegel, leader of the research team and professor of psychiatry at UCLA's Semel Institute of Neuroscience and Human Behavior.

How much sleep should a 70 year old get each night? ›

Older adults need about the same amount of sleep as all adults—7 to 9 hours each night. But, older people tend to go to sleep earlier and get up earlier than they did when they were younger. There are many reasons why older people may not get enough sleep at night.

What is the safest natural sleep aid? ›

If you need a little extra help to get a good night's sleep, consider trying the following 9 natural sleep-promoting supplements.
  1. Melatonin. Melatonin is a hormone your body produces naturally that signals to your brain that it's time to sleep ( 9 ). ...
  2. Valerian root. ...
  3. Magnesium. ...
  4. Lavender. ...
  5. Passionflower. ...
  6. Glycine.

Why do seniors wake up at night? ›

Older people wake up an average of 3 or 4 times each night. They are also more aware of being awake. Older people wake up more often because they spend less time deep sleep. Other causes include needing to get up and urinate (nocturia), anxiety, and discomfort or pain from long-term (chronic) illnesses.

How does the Navy SEAL sleep trick work? ›

According to Willink, you have to “elevate your feet above your heart and then set your alarm for eight minutes, and afterwards he feels like “superman”. Science-wise, keeping your legs elevated can help blood flow, promoting faster sleep. I love a nap and usually aim for 20 minutes max, so this hack speaks to me.

How do Navy Seals fall asleep? ›

What is the Navy SEAL Sleep Technique? “The Navy SEAL Sleep Technique involves laying the back on the floor at the edge of the bed and then putting the legs on the bed,” Dr. Hsu begins. “This puts the sleeper in a position similar to the letter Z, but with the laps stretching a bit onto the bed.

How do you do the 2 minute sleep trick? ›

Using the Military Method to Fall Asleep in Less Than 2 Minutes
  1. Get into a comfortable position. ...
  2. Shut your eyes. ...
  3. Release any tension. ...
  4. Relax your chest as you exhale. ...
  5. Your legs should be at ease. ...
  6. Clear your thoughts now. ...
  7. Repeat these steps until you feel yourself relax and fall asleep.
Nov 17, 2022

What is the 15 minute rule for sleep training? ›

The 15 minute rule

This helps with associating your bed with sleep and has been found to be one of the most effective strategies to address long-term sleep difficulties. If, after 15 minutes, you find that you are not asleep, don't stay in bed. if you're still awake after another 15 minutes, get up again and repeat.

Can you do the 8 min sleeping trick on bed? ›

“Get on the floor and put your feet up on the bed or on something high like a couch, anything. “Set a timer for eight minutes and have the best nap of your life. It's a Navy SEAL trick and it works.

Is it OK to sleep 4 hours twice a day? ›

That's a bad idea, Kushida says, since adults need at least 7 hours of sleep in 24 hours. There can be major consequences if you cut back, he says.

What are 2 things to avoid before bedtime? ›

Avoid stimulants, such as sugars or caffeine, as they will keep you up at night. Eat something before your body starts to wind down. Going to bed on an empty stomach drops blood sugar levels and interferes with the body's ability to sleep well.

Should we drink water before bed? ›

It's important to drink enough water during the day, however, it can be disruptive if you drink directly before bed. Avoid drinking water or any other fluids at least two hours before sleeping to prevent waking up at night.

What is the 10 second rule sleep? ›

The military method

Relax your legs, thighs, and calves. Clear your mind for 10 seconds by imagining a relaxing scene. If this doesn't work, try saying the words “don't think” over and over for 10 seconds. Within 10 seconds, you should fall asleep!

What helps you stay asleep while asleep? ›

  • Establish a quiet, relaxing bedtime routine. ...
  • Relax your body. ...
  • Make your bedroom conducive to sleep. ...
  • Put clocks in your bedroom out of sight. ...
  • Avoid caffeine after noon, and limit alcohol to 1 drink several hours before bedtime. ...
  • Avoid smoking. ...
  • Get regular exercise. ...
  • Go to bed only when you're sleepy.

Can you take melatonin every night? ›

Regardless of whether it truly helps with sleep or not, Dr. Ramkissoon doesn't recommend taking melatonin long-term. "Namely, because if you think you need to take melatonin every night to get to sleep, we need to understand why that's the case," explains Dr. Ramkissoon.

Why do I wake up every 2 hours during the night? ›

Reasons this might happen include drinking caffeine or alcohol late in the day, a poor sleep environment, a sleep disorder, or another health condition. When you can't get back to sleep quickly, you won't get enough quality sleep to keep you refreshed and healthy.

Why does my 91 year old mother sleep all the time? ›

Boredom, depression, chronic pain and/or nutritional deficiencies can be some of the underlying causes that account for excessive daytime sleeping. Medications can also be a problem.

Are naps good for 70 year olds? ›

While a 30- to 90-minute nap in older adults appears to have brain benefits, anything longer than an hour and a half may create problems with cognition, the ability to think and form memories, according to the study published in the Journal of the American Geriatrics Society.

Is 70 considered elderly? ›

Who is Defined as Elderly? Typically, the elderly has been defined as the chronological age of 65 or older. People from 65 to 74 years old are usually considered early elderly, while those over 75 years old are referred to as late elderly.

Which side is better to sleep on for your heart? ›

Similarly, sleeping on your left side, specifically, could help the flow of blood to your heart. When your heart pumps blood out to your body, it gets circulated and then flows back to your heart on the right side, Winter explains.

What is one of the first signs of cognitive decline? ›

You find it hard to make decisions, finish a task or follow instructions. You start to have trouble finding your way around places you know well. You begin to have poor judgment. Your family and friends notice any of these changes.

What is the best way to sleep to avoid dementia? ›

Sleeping in the lateral, or side position, as compared to sleeping on one's back or stomach, may more effectively remove brain waste and prove to be an important practice to help reduce the chances of developing Alzheimer's, Parkinson's and other neurological diseases, according to researchers at Stony Brook University ...

Why is 7 hours sleep better than 8? ›

The regular stressors of life are always going to be there. But allotting time in your schedule for at least 7 hours of sleep can keep you more alert during the day. That way you will have the energy to enjoy all the things that are keeping you busy.

Is sleeping 7 hours better than 6? ›

Adults. The recommended number of hours is 7 to 9 hours, with 6 hours or 10 hours of sleep deemed appropriate on either side. It is not a good idea to get 6 hours or less of sleep.

Is 5 to 7 hours of sleep enough? ›

Experts recommend between seven and nine hours of sleep every day for most adults, which means that seven hours is just enough for the majority of people. However, for some people, seven hours is not sufficient. Teenagers, children, and babies need more sleep, and some adults also need more than seven hours.

What do doctors recommend for better sleep? ›

Sleeping on a regular schedule, exercising regularly, avoiding caffeine later in the day, avoiding daytime naps and keeping stress in check also are likely to help. But there are times when the addition of prescription sleeping pills may help you get some much-needed rest.

What is the most effective sleep? ›

Set aside no more than eight hours for sleep. The recommended amount of sleep for a healthy adult is at least seven hours. Most people don't need more than eight hours in bed to be well rested. Go to bed and get up at the same time every day, including weekends.

Is the American Academy of Sleep Medicine legitimate? ›

The American Academy of Sleep Medicine (AASM) is the only professional society dedicated exclusively to the medical subspecialty of sleep medicine. As the leading voice in the sleep field, the AASM sets standards and promotes excellence in health care, education and research.

Is melatonin recommended by American Academy of Sleep Medicine? ›

Some may be tempted to turn to supplements like melatonin, but the American Academy of Sleep Medicine advises caution. Melatonin is a natural hormone that helps regulate the daily cycle of sleep and wakefulness, with melatonin production increasing at night and decreasing in the morning.

What is the 90 minute sleep rule? ›

The 90-minute sleep cycle refers to the time it takes for our body to complete one cycle of sleep. Timing sleep with the 90-minute cycle can help reduce muscle soreness, promote muscle growth, and help mental rejuvenation.

What can you do in the future to improve your sleep? ›

Some habits that can improve your sleep health:
  1. Be consistent. ...
  2. Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature.
  3. Remove electronic devices, such as TVs, computers, and smart phones, from the bedroom.
  4. Avoid large meals, caffeine, and alcohol before bedtime.
  5. Get some exercise.
Sep 13, 2022

What time will Bill Gates sleep? ›

Bill Gates reads for one hour before bed to improve his sleep, usually turning in around midnight for around seven hours.

How can I sleep 8 hours in 4 years? ›

How to sleep less and have more energy
  1. Get some light exercise. ...
  2. Avoid screen time for an hour before bed. ...
  3. Keep screens and other distractions out of your bedroom. ...
  4. Make sure your room is dark. ...
  5. Reduce caffeine intake. ...
  6. Eat a healthy diet. ...
  7. Avoid alcohol. ...
  8. Avoid liquids before bed.
Oct 22, 2020


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