Your Ultimate Sleep GuideUpdated 5 hours ago

Step 1: Set Up A Regular Sleep Routine

• Consistently match your sleep schedule to nature’s circadian rhythms: asleep by 10:30 p.m. and awake seven to eight hours later.


• Your ideal bedtime is 10:30 p.m. If you’re going to bed much later than that, start going to bed earlier in half-hour increments every other day.

Step 2: Don’t drink caffeine after 2 pm

Step 3: Stop eating 3 hours before bedtime

• If you have a fast MAOA and are NOT sleeping through the night, enjoying a light snack within an hour of bedtime may be helpful. Just a few bites of that evening’s leftover dinner is sufficient.

Step 4: Monitor your device use

• Install a blue-light filter on your devices.
• Stop all electronic activity at least one hour before sleep.
• Put your devices on airplane mode until morning.

Step 5: Sleep in the darkest room possible

• Turn off all night lights, and block bright illumination from street lights or neighbors.
• Sleep with a good eye mask, if needed.

Step 6: Ask someone if you snore or are a mouth-breather at night

• If the answer is yes, talk with your dentist.
• Snoring and mouth breathing make for a poor night’s sleep and a dirty NOS3 gene.

Step 7: Don’t take a multivitamin before bed

• A multivitamin might keep you awake at night.
• Supplements such as tyrosine and some herbal stimulants can also keep you awake.
• Take your multivitamin in the morning or afternoon with breakfast or lunch.

Step 8 : Track your sleep!

• Consider using the Sleep Cycle app to track you sleep.
• Try out the OURA ring for more personalized tracking.
• Tracking sleep helps to spot trends.