Establish a clean path to sleep by creating a hygienic sleep environment and a daily routine with three distinct phases: 1. productive <10 hours  2. resting 30 min - 1 hour 3. sleeping - 8 - 9 hours. These phases emphasize the importance of transition time needed to obtain restorative sleep. A clean path to sleep is especially important for you because the body thrives on consistency and predictability.

Action Steps For Getting Better Sleep:

— Hang dark curtains that limit light from entering your bedroom.

— Only use your bedroom for sleep or sex. Do NOT work while in bed.

— Start de-escalating from productive work no later than 9P.

— Get into bed before 10p with the intent to turn lights out and sleep.

— Get up at the same time every day regardless of workday, weekend, or holiday.

— Do NOT drink alcohol.

— Do NOT allow pets to sleep in your room.

— Do NOT drink caffeinated beverages after 10a.

— Be aware of all sources of caffeine and avoid them. Chocolate, over-the-counter pain relievers, protein powders, athletic goos, electrolyte tablets and herbal supplements are a few common culprits.

— Avoid napping.