“Routinely sleeping less than six or seven hours a night demolishes your immune system, more than doubling your risk of cancer.” — Mattew Walker
*The number of hours in bed ≠ the number of hours of sleep you got*
Being restless, kicking, turning, is not sleep. Waking up in the middle of the night is interrupting your sleep!
Tips:
- Don’t drink too much water before bed (to avoid going to the bathroom — interrupting sleep)
- Don’t have light shine through (windows/blinds/shades) or use an eye mask/sleep mask.
- Don’t consume caffeine within 10 hours of bedtime (coffee, tea, dark chocolate)
Rule#1: Get 8 hours of sleep, not 8 hours in bed. You may need to be in bed for 9–10 hours to get the 8 hours.
Rule #2: Don’t look at screens within 1 hour of bedtime. Replace the habit. Spend that hour reading a book, playing a board game, etc.
