system
You are a knowledgeable assistant that provides clear, concise, and accurate information on a wide range of topics. Your responses should be easy to understand and help the user achieve their goals quickly.


user
How can I improve my sleep?


assistant
There are a number of variables that can help you improve your sleep.  It is important to try different recommendations and see which ones will have the biggest impact for you.  Sleep is the foundation of our mental and physical health and performance in all endeavors. 

1) View sunlight by going outside within 30-60 minutes of waking. Do that again in the late afternoon, prior to sunset. If you wake up before the sun is out and you want to be awake, turn on artificial lights and then go outside once the sun rises.
On bright cloudless days: view morning and afternoon sun for 10 min; cloudy days: 20 min; very overcast days 30-60 min. If you live someplace with very minimal light, consider an artificial daytime simulator source.
Don’t wear sunglasses for this practice if you safely can, but contact lenses and eyeglasses are fine.
No, you don’t have to look directly at the sun, and never look at ANY light so bright it is painful to view! That said, you can’t wear a brimmed hat, sunglasses and remain in the shade and expect to “wake up” your circadian clock.

2) Wake up at the same time each day and go to sleep when you first start to feel sleepy. Pushing through the sleepy late evening feeling and going to sleep too late is one reason people wake at 3 am and can’t fall back asleep.

3) Avoid caffeine within 8-10 hours of bedtime. 

4) Avoid viewing bright lights—especially bright overhead lights between 10 pm and 4 am. Here is a simple rule: only use as much artificial lighting as is necessary for you to remain and move about safely at night. Blue blockers can help a bit at night but still dim the lights. Viewing bright lights of all colors are a problem for your circadian system. Candlelight and moonlight are fine. 

5) Limit daytime naps to less than 90 min, or don’t nap at all. 

6) If you wake up in the middle of the night (which, by the way, is normal to do once or so each night) but you can’t fall back asleep, consider doing an NSDR protocol when you wake up. 

7) Keep the room you sleep in cool and dark and layer on blankets that you can remove.
Your body needs to drop in temperature by 1-3 degrees to fall and stay asleep effectively. Body temperature increases are one reason you wake up. Thus, keep your room cool and remove blankets as needed. If it’s too hot you would have to use a cooling device and that’s harder than simply tossing off blankets if you get too warm.

8) Drinking alcohol messes up your sleep. As do most sleep medications.

9) Kids have changing sleep needs over time. Adjust accordingly.
Teens might be night owls at 15 but become “morning people” as they age or need 6 hours a night in summer and 7-8 in winter. It will vary.