Summary of "Neuroscientist: 15 Tips to Fall Asleep Faster & Sleep Better"

Key Wellness Strategies for Better Sleep

Caffeine Management:
- Limit caffeine intake to no more than 100 mg after 4 p.m.
- Ideally, avoid caffeine after 2 p.m. to prevent sleep disruption.
Napping:
- Naps are acceptable but avoid long or late naps that interfere with nighttime sleep.
Exercise Timing:
- Intense exercise in the afternoon/evening can delay sleep onset.
- Morning exercise is preferable as it doesn’t significantly affect the circadian clock.
Sunlight Exposure:
- Get Sunlight Exposure during the day, especially in the late afternoon.
- Avoid bright artificial lights between 10 p.m. and 4 a.m. to protect your circadian rhythm.
Lighting Environment:
- Dim indoor lights in the evening and use low-positioned lamps instead of overhead lights.
- Avoid bright lights, especially fluorescent lights, at night.
Sleep Environment:
- Keep the bedroom cool (drop temperature by at least 3°F).
- Use eye masks to block light, ensuring the room is cool enough to avoid overheating.
Alcohol and Substances:
- Alcohol disrupts sleep architecture; be cautious with THC as well.
- Avoid using these substances close to bedtime for better sleep quality.
Sleep Consistency:
- Maintain consistent sleep and wake times, even on weekends (limit sleeping in to one hour).
Supplementation:
- Consider myoinositol for falling back asleep if waking in the night.
- Magnesium threonate or bisglycinate can help with falling asleep and improving sleep depth.
- Apigenin (derived from chamomile) may help reduce anxiety before sleep.
Elevating Body Position:
- Elevate feet slightly to improve sleep quality, but avoid this if you have acid reflux.