Sleep: Easier Said Than Done.
Sleep is hard, we struggle too.
As two start-up founders, it's no wonder we have trouble getting a good night's rest. However, our troubles started before we started the company and these sleep difficulties are actually the reason we started the company in the first place. We are working diligently to compile the best scientific information on sleep and make it available to all. Thank you for joining us in this journey. Select a topic below to learn more about solutions to specific sleep problems:
General sleep tips for adults
Based on researched sleep hygiene principles, the following behavioral activities can help you meet your sleep goals:
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Maintain a regular daily sleep schedule- even on days off and on weekends (e.g., 11 PM- 7 AM).
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Use the bedroom only for sleep and sex.
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Wind down before going to bed; go to bed only when sleepy.
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Develop a healthy bedtime routine before going to bed (e.g., each night develop a routine of drinking herbal tea, or taking a hot bath or shower or drink warm milk).
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Avoid daytime naps. (Short term, people often nap to cope with sleep loss experienced the night before; however, naps often make it more difficult to fall asleep at night).
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Exercise daily, preferably before 3PM. (Exercise can improve sleep, but exercising too late can keep you awake and advance your body clock.)
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Eating a light dinner at least several hours prior to sleep; eating too close to going to bed or eating too heavy of a meal can interfere with sleep.
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Avoid caffeine within 4-6 hours of bedtime (e.g., coffee, tea, sodas, chocolate); caffeine causes sleep fragmentation and affects your sleep architecture and can thus impair sleep quality.
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Avoid alcohol within 2-3 hours of bedtime; alcohol initially has a sedating effect but as it leaves your body it has an alerting effect; this often causes awakenings later in the night and impairs sleep quality.
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Avoid nicotine at least 1 hour prior to sleep; nicotine has been shown to result in less restful sleep overall or poorer sleep quality.
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Reduce intake of excess fluids before going to bed; this will help prevent multiple awakenings during the night due to the need to urinate.
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Sleep in a comfortable bed, in secure surroundings; keep the bedroom dark and cool.
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Avoid turning bright lights on at night/ use a night light; bright lights have the capacity to keep you awake by potentially shifting your body clock earlier or later.
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If you do not fall asleep within 20 minutes, get up and engage in a relaxing activity until you feel sleepy (e.g. reading under dim light; avoid activities that involve increased light such as the computer and watching television).
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Avoid looking at the clock (turn it around if necessary, as looking at it may increase arousal and perpetuate insomnia); if you do not fall asleep within 20 minutes, get out of bed – avoid tossing and turning in bed.