Sleep reminders

Reminders specifically for me:

• In bed by 10 pm, sleep by 11 pm and up by 7 am. Follow this timeline at least 6 days a week.
• 1 cup of cofee a day, before noon.
• No laptop or phone after 9 pm (so as to get 1 hour without screens). Read a paper/Kindle book or listen to something.
  • Dim lighting if possible.
• No alcohol at night.
• <=60 min nap in afternoon when possible.

Reminders from the Why we sleep book:

• Stick to a sleep schedule
• Exercise is great, but not too late in the day. Try to exercise at least thirty minutes on most days but not later than two to three hours before your bedtime.
• Avoid caffeine and nicotine.
• Avoid alcoholic drinks before bed.
• Avoid large meals and beverages late at night.
• If possible, avoid medicines that delay or disrupt your sleep.
• Don’t take naps after 3 p.m.
• Relax before bed. Don’t overschedule your day so that no time is left for unwinding. A relaxing activity, such as reading or listening to music, should be part of your bedtime ritual.
• Take a hot bath before bed.
• Dark bedroom, cool bedroom, gadget-free bedroom.
• Have the right sunlight exposure. Daylight is key to regulating daily sleep patterns. Try to get outside in natural sunlight for at least thirty minutes each day. If possible, wake up with the sun or use very bright lights in the morning.
• Don’t lie in bed awake.