FREE GUIDE

22 Tips For Better Sleep & Performance

Sleep, your body clock and what lighting research says, with a source for every tip.

tips: 22tips
parts: 3parts
sources: 29sources
pages: 15pages

WHAT'S INSIDE

All 22, on one page

A lot of what shapes tonight's sleep happens during the day, in when you wake, how much light you see and when you have your last coffee. The guide opens with all 22 as a one-page checklist. The pages after it explain each tip, give you something to try and point to the source behind it.

PART 1 · TIPS 1 TO 9

Sleep

The basics that shape how much sleep you get, and the bedroom changes that help it hold through the night.

1Get 7 or more hours a night
2Don't trust how you feel after short nights
3No caffeine within 6 hours of bed
4Keep alcohol small and early
5Keep the bedroom cool, not hot
6Crack a window or leave the door open, if safe
7Warm bath or shower 1 to 2 hours before bed
8No hard workouts in the last hour before bed
9Keep naps to about 10 minutes of sleep

PART 2 · TIPS 10 TO 15

Circadian rhythm

Your body runs on an internal clock, and light is the main thing that sets it. These tips are about keeping it on time.

10Get outside light soon after you wake
11Spend more of the day outdoors
12Same bedtime and wake time every day
13Keep weekend wake times close to weekdays
14Eat at regular times
15Keep late-night light low

PART 3 · TIPS 16 TO 22

Lighting research

Light is the signal your body clock follows most closely: bright in the day, dim and warm at night, dark while you sleep.

16Make your days bright
17Work near a window
18Dim the lights 3 hours before bed
19Cut blue light in the evening
20Warm and dim your screens at night
21Put your Mac's screen on an evening schedule
22Make the bedroom as dark as you can

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Start with the checklist on page 2, and pick the tips that fit your days.