SLEEP MANUAL


1. Create a Relaxing Bedtime Routine


• Wind down 30–60 minutes before bed with calming activities like reading, light stretching, or meditation.

• Avoid screens (phones, tablets, TVs) as blue light can interfere with melatonin production.


2. Optimize Your Sleep Environment


• Temperature: Keep your room cool (60–67°F / 15–19°C).

•  Darkness: Use blackout curtains or a sleep mask.

•  Noise: Use a white noise machine or earplugs to block out disruptive sounds.

•  Bedding: Invest in a comfortable mattress, pillows, and breathable sheets.


3. Maintain a Consistent Sleep Schedule


• Go to bed and wake up at the same time every day, even on weekends.

• Align your schedule with your natural sleep-wake cycle (circadian rhythm).


4. Limit Stimulants and Food Before Bed


• Avoid caffeine, nicotine, and alcohol in the evening.

• Avoid heavy or spicy meals 2–3 hours before bedtime. Opt. for a light snack if needed, like a banana or warm milk.


5. Exercise Regularly


• Physical activity improves sleep quality, but avoid intense workouts close to bedtime.


6. Manage Stress and Anxiety


• Practice relaxation techniques like deep breathing, journaling, or progressive muscle relaxation.

• Address stressors during the day to avoid overthinking at night.


7. Limit Daytime Naps


• If you nap, limit it to 20–30 minutes and avoid late afternoon naps.


8. Expose Yourself to Natural Light


• Spend time outside during the day to regulate your internal clock.

• In the morning, get direct sunlight to signal your body it’s time to wake up.


9. Avoid Sleep Disruptors 


• Reduce water intake 1–2 hours before bed to minimize nighttime awakenings.

• Turn off notifications or put your phone on “Do Not Disturb.”


10. Consider Sleep Supplements if Necessary


• Melatonin supplements can help in the short term but consult a doctor if you rely on them.