I have recently read a book called Why We Sleep by Matthew Walker.
There was a lot of content about how sleeping works, but the most important takeaways I had were the following:
1. Go for 7-9 hours of sleep: Less than 7 hours impacts memory, learning, and long-term health.
2. Stick to a consistent sleep schedule: Go to bed and wake up at the same time every day, even on weekends. We are creatures of habit.
3. Avoid screens before bed: Minimize blue light exposure (phones, tablets) at least an hour before sleep to maintain melatonin production. Though new studies have shown that any kind of light is basically tricking your brain is into thinking it's day time. Reduce exposure to bright lights and stimulating activities at least an hour before bed.
4. Create a cool sleep environment: Keep your bedroom temperature around 65Β°F (18Β°C) for optimal sleep. This doesn't mean freeze yourself, but it's more about you catalyzing what your body is already trying to do and that is, to get you to an optimum sleeping temperature.
5. Nap strategically: If you nap, aim for 15-20 minutes in the early afternoon to avoid disrupting nighttime sleep. Late afternoons become a problem.
6. Limit caffeine and alcohol: Cut off caffeine 6 hours before bed, and avoid alcohol close to bedtime as it disrupts sleep cycles. Alcohol only numbs signals in your brain, your brain will still be sleep deprived because some signals needed for sleep may not be working despite having alcohol in your system. Caffeine's a bit obvious why.
7. Exercise regularly but not too late: Exercise improves sleep, but avoid working out right before bed as it can raise body temperature (see point 4). Do not exercise 2 hours before you need to sleep.
8. Journaling for stress relief: Offload thoughts or worries before bed to reduce anxiety and help fall asleep faster.
9. Eat balanced meals: Avoid heavy meals before bed, but donβt go to sleep hungry either.
I would strongly recommend reading this book, especially if you already know sleeping is good for you but don't know how good it is for you.