Why We Sleep: Unlocking the Power of Sleep and Dreams

Implementation Notes

• Strictly adhere to a sleep schedule by going to bed and waking up at the same time, even on weekends. This helps regulate your internal clock and makes it easier to fall asleep and wake up.
• Avoid caffeine and nicotine several hours before bedtime, as these substances can disrupt your sleep.
• Increase physical activity during the day, but avoid exercising 2-3 hours before bedtime to prevent overstimulation.
• Optimize your sleeping environment by eliminating noise, light, and ensuring a comfortable temperature. Using a comfortable mattress and pillows is also important.
• Avoid consuming alcohol and heavy meals several hours before sleep. This can disrupt sleep and exacerbate symptoms of snoring and sleep apnea.
• Limit evening use of electronic devices with blue light, such as smartphones, computers, and TVs, as they can suppress melatonin production and interfere with falling asleep.
• Try relaxing bedtime rituals like reading, meditating, taking a warm shower, or listening to calming music to help your body and mind prepare for sleep.
• If you can't fall asleep, don't stay in bed; try getting up and doing something relaxing in another room until you feel sleepy again.