In the United States, it is estimated that 30% of adults and 60% of adolescents are sleep deprived. Sleep and recovery have major effects on our health and can cause serious bodily harm.
While there is no special formula for a good night’s sleep, you can change your behaviors to influence the amount of quality sleep you experience.
1. Darken your room. Light influences wake-up time.
2. Set the temperature to 68°F.
3. Reduce device screen glare.
4. Keep to a schedule; melatonin secretes two hours before sleep.
5. Reduce alcohol and caffeine consumption four hours before bedtime.