Signs of insufficient sleep
Your mind is foggy.
You’re getting sick a lot.
Exercise feels too hard.
You have problems with your weight.
You have trouble making the right decision.
Keep the room you sleep in:
Cool: the ideal temperature is 17-19ºC (63-66ºF): open a window, set the thermostat.
Dark: even the smallest amounts of light disturbs sleep: use light-blocking curtains, blinders, a blindfold. This will beat the effect of waking up at first light from the sunrise. Remove all light-emitting devices: alarm clocks, TVs, DVD players, tablets and all other electric stuff.
Quiet: noise can wake you: use ear plugs, unplug devices, move to a quiet area.
Apart from biological qualities, this also helps to create a relaxing sleep area.
Set you daily (circadian) rhythm: spend 15 to 30 minutes looking in the direction of the sunrise, the best time is the first hour from sunrise; preferably wake up when the sun rises: use an alarm if you must, best is when you wake up naturally. Get at least 30 minutes of daytime sun. This is necessary for important things like Vitamin D and a sun callous.
Block blue light: at least 2-3h before bed, use glasses to block blue light; best is to block blue light every time you are not under sunlight and there is artificial light present. Turn off all unnecessary lighting, and I do mean ALL, so no mood-lighting or any other frills and thrills. Switch to fire for light, such as candles. Stay away from display devices. Take your world offline.
Dinner: dinner should be small or non-existent.
Hydration: hydration should be minimal before bed; all necessary fluids should go in during the day, so you don’t wake up for bathroom breaks; alcohol and caffeine can interfere with deep sleep, 1-2 alcoholic drinks in the evening, caffeine in moderation and preferably before 2pm.
De-stress: take a bath or shower, read, meditate, listen to soft music, move lightly, journal.
Go to bed: get under the covers when your body tells you to, don’t force staying awake; waking times should be fixed (timed with sunrise); staying awake unnecessarily will then cut sleep hours and consequently recovery. Rise and go to bed early.
Blue blockers: Block blue light at sunset to mitigate melatonin interference. In fact, whenever you are not getting sunlight and are under artificial light (like with a display device such as a computer), it’s best to block blue light with one of these.
Iris: Mitigate blue light coming from your computer screen.
Candles, oil lamps, fire places.