Do this now, sleep better tonight
There are many things you can do every morning, afternoon, and evening to greatly increase the chances that you’ll sleep deeper and longer at night. After talking to sleep experts about the best “sleep hygiene” practices, we put together the following easy daylong timeline. The more you can follow it, the better you’ll sleep tonight.
7 a.m. Wake up and open the shades
Expose yourself to bright light within 15 minutes of waking up. This stops the production of melatonin (a sleep-inducing hormone), and gets your body and brain going. Outdoor sunshine is best, but if that’s not possible, switch on a full-spectrum bulb. Don’t miss these 13 other secrets doctors want you to know about getting better sleep.