Sleep Smart:
The 15 steps you can take to improve your sleep!

Watch the video below to see what you can expect in my FREE PDF 

Improve your sleep - reduce your snoring!

Let's get right on to it. If you want to have optimal sleep, reduce your snoring and ultimately feel refreshed after 8-hours sleep here is what you can do:

Be Consistent.

Pick a bedtime and a wake-up time—and stick to them as much as possible. Life will inevitably interfere, but try not to sleep in for more than an hour or two, tops, on Saturdays and Sundays so that you can stay on track. That way, your body’s internal clock—also called a [sleep_term id="1174"]—will get accustomed to a new bedtime, which will help you fall asleep better at night and wake up more easily each morning.

Make Gradual Adjustments.

You won’t be able to change your sleep schedule overnight. The most effective tactic is to make small changes slowly. If you're trying to go to sleep at 10:00pm, rather than midnight, for example, try this: For the first three or four nights, go to bed at 11:45pm, and then go to bed at 11:30pm for the next few days. Keep adjusting your sleep schedule like this. By working in 15-minute increments, your body will have an easier time adjusting.

See the Morning Light.

Your body’s internal clock is sensitive to light and darkness, so getting a dose of the sun first thing in the morning will help you wake up. Opening the curtains to let natural light in your bedroom or having a cup of coffee on your sun-drenched porch will cue your brain to start the day.

Prioritize Sleep

You can’t possibly sleep 8 hours if you don’t give yourself 8+ hours of time to sleep. People need different amounts of sleep and you can figure out how much you need by sleeping without an alarm for a week and seeing when you naturally wake up. I know I need to be in bed for a little over 8 hours to get 7 quality hours of sleep and feel my best.

Keep It Cool

Sleep in cool temperatures (ideally 65 degrees). A low body temperature helps get us into deep sleep. This may seem really cold to some of you, but give it a try and thank me after. I use a Nest Thermostat so I can easily schedule everything and run the fan periodically at night.

Like what you've read so far?

Download my free pdf where you can learn more tips and tricks how to increase the quality of your sleep and reduce your snoring. After I quit MIT, I spent thousands of hours researching the latest science about sleep to put together an easy to follow completely FREE guide on how to get better sleep.

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