6 Tips for Better Sleep

1. Maintain Regularity
   1. Go to bed and wake up at the same time every day, including weekends.
   2. A consistent sleep schedule helps regulate your body's internal clock, improving both sleep quality and quantity.
2. Keep the Bedroom Cool
   1. Lower the bedroom temperature to around 65 degrees Fahrenheit (approximately 18 degrees Celsius).
   2. A cool environment assists in lowering the body’s core temperature, which is necessary for initiating and maintaining sleep.
3. Ensure Darkness
   1. Create a dark sleeping environment to promote melatonin production, a hormone that regulates sleep.
   2. Dim lights and avoid screens for at least one hour before bedtime, using blackout shades or eye masks if necessary.
4. Avoid Prolonged Wakefulness in Bed
   1. If you are unable to fall asleep within about 25 minutes of lying down, get out of bed and do a relaxing activity until you feel sleepy.
   2. This helps to break the association between the bed and wakefulness, allowing your brain to relearn that bed is for sleeping.
5. Manage Alcohol and Caffeine Intake
   1. Limit caffeine consumption in the afternoon and evening, and avoid going to bed drunk.
   2. Both substances can interfere with the ability to fall asleep and achieve restorative sleep.
6. Establish a Wind-Down Routine
   1. Dedicate the last 20 to 60 minutes before bed to relaxing activities, free from screens and stimulating content.
   2. Find a calming routine that works for you, signaling your body that it's time to prepare for sleep.

https://www.youtube.com/watch?v=t0kACis_dJE

https://youtu.be/Us8n8VBQn_c?si=CRojBvfcypxFJgRF

8 Tips for Jet Lag

1. Adjust Your Watch/Phone
   1. Set your device to the destination's time zone when boarding to help mentally prepare for the new schedule.
2. Strategic Sleep
   1. Sleep early on long flights and try to stay awake 12–14 hours before the new time zone’s bedtime.
3. Post-Arrival Nap
   1. Take a short nap (maximum of 20 minutes) soon after arriving, if needed.
4. Melatonin for Sleep Adjustment
   1. Take melatonin 45 minutes before your new bedtime to help reset your body clock.
5. Avoid Stimulants
   1. Skip alcohol and caffeine on the plane to reduce disruptions to your sleep cycle.
6. Morning Light Exposure
   1. Spend 30–45 minutes in morning light to help your body align with the new time zone, and use caffeine wisely.
7. Manage Light Exposure
   1. Wear sunglasses in the afternoon and block afternoon light to avoid overstimulating your internal clock.
8. Time Zone Meals
   1. Eat according to the new time zone schedule to help regulate your body rhythm.

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