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Simple tips to help you sleep

Here is a proven scientific guide to help you sleep from world round neuroscientist Professor Andrew Hubberman.

1) View sunlight by going outside within 30-60 minutes of waking. Do that again in the late afternoon, prior to sunset. If you wake up before the sun is out and you want to be awake, turn on artificial lights and then go outside once the sun rises.

2) Wake up at the same time each day and go to sleep when you first start to feel sleepy.

3) Avoid caffeine within 8-10 hours of bedtime.

4) If you have sleep disturbances, insomnia, or anxiety about sleep, try some form of self-hypnosis.

5) Avoid viewing bright lights—especially bright overhead lights between 10 pm and 4 am.

6) Limit daytime naps to less than 90 min, or don’t nap at all.

7) If you wake up in the middle of the night (which, by the way, is normal to do once or so each night) but you can’t fall back asleep, consider doing an NSDR protocol when you wake up.

8) Keep the room you sleep in cool and dark and layer on blankets that you can remove.

9) Drinking alcohol messes up your sleep. As do most sleep medications.

Try to put some of the these proven strategies in place and let us know how and if it changes your sleep.


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