Complete Good Sleep Habits Course - Sleep Better Tonight!

Choose a paper book in the last hour to unwind, avoiding Kindle notifications and screen light. Keep books nearby, not in bed, to calm the mind and sleep.

Identify what relaxes you and create a consistent pre-bed routine, pairing calm activities such as a candle, relaxing music, or meditation with a fixed bedtime to signal winding down.

Maintain a cool, comfortable bedroom by setting the temperature around 65 degrees Fahrenheit and avoiding warmth that disrupts falling asleep and staying asleep.

Limit drinking anything three hours before bed to reduce nighttime awakenings and bathroom trips, especially for older adults, and eat and drink earlier to improve sleep.

Explore tools to improve sleep and reduce insomnia, highlighting affordable options and no-cost strategies that can pay off in the long run.

Avoid keeping your cell phone in the bedroom and use a simple old-fashioned alarm clock instead, preferably with a red light that won’t wake you.

Use blackout shades to block sunlight and align with your biology, preventing waking at dawn. Create a completely dark bedroom with a thicker, darker shade for better sleep.

Learn to tackle snoring with a dentist-made snore guard that gently advances the jaw to open airways, reduce snoring, and improve sleep quality, with caveats about effectiveness.

Use a humidifier to counter dry winter air and prevent waking up with a dry mouth; fill it, plug it in, and make it part of your nightly routine.

Learn how caffeine affects sleep and how one morning coffee, limited to no later than noon, can prevent nighttime awakenings.

Watch late-night caffeine from chocolate and tea, since even herbal teas can contain caffeine. Prefer water, and limit wine, alcohol, and processed or fast foods to support sleep.

Naps help some people, even famous figures, but long daytime naps over 20 minutes may worsen night sleep; try a strict 10-20 minute nap or postpone naps.

Travel across time zones disrupts sleep; hydrate, expose to daylight, avoid alcohol, and use a sleep mask and earplugs to reset your schedule.

Smartphones and constant notifications disrupt sleep by overwhelming attention with endless entertainment. Learn how modern digital distractions require new strategies to train your brain for better sleep.

Discover how to market good sleep habits with personal audio advertising. Use your cell phone as an audio studio to reinforce daily sleep habits by listening to a self-recorded message.

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