recommendations
  • Don't go to bed until you're sleepy. If you have trouble sleeping, try going to bed later or getting up earlier.
  • Get up at the same time every morning, even after a bad night's sleep. The next night, you'll be sleepy at bedtime.
  • If you wake up in the middle of the night and can't fall back to sleep, get out of bed and return only when you are sleepy.
  • Do not drink or eat anything caffeinated within six hours of bedtime.
  • Spend time outdoors. People exposed to daylight or bright light therapy sleep better.
    • people who get only 6 to 7 hours a night have a lower death rate than those who get 8 hours of sleep
    Scientists say that a successful midday nap depends on two things: timing and (no kidding) caffeine consumption.
    Scientists say that a successful midday nap depends on two things: timing and (no kidding) caffeine consumption.
    Snoozing in for more than an hour can disrupt your sleep-wake cycle, and anything that tinkers with your body’s natural rhythms may prime you for pain