u/Far-Diet-4211

14 Sleep Rules

(reason behind this is that ATPs of 16 hours get cleared from our body in 8 hours)

Always adhere to your wake time.
Siesta / nap shall be 3 hours after wake up time and 4 hours before sleep time.
No cell phone one hour before bedtime and an hour after waking up.
Keep the lights dim and dull so that your body knows that it is evening / night and it is the time to sleep (reason - melatonin factor)
Keep your bedroom cool for good sleep.
The ultimate duo for bedroom - sleep and sex.
Drink tea or coffee only in the morning or before 4 o'clock.
Reserve alcohol for special occasions. Give up something pleasurable for something great. Replace it with dark chocolate or a yummy smoothie.
Have morning and night rituals and specific time for everything. (circadian rhythm of body)
No heavy exercise within 3 hours of bedtime, only bedtime stretches.
Cold shower in the morning and a warm one at night. ( a warm bath at night ensures good sleep by making your body temperature lowers)
Set a bedtime alarm and a pre alarm that shall be an hour before bedtime.

(Do light stretches and follow them up by a warm bath - candle lit.)

If it takes more than 15 minutes to sleep, get up and do your nighttime rituals - read, paint, write in your journal till you feel sleepy.