Sleep is incredibly important, for cognition, for the immune system, for mood and happiness, so develop good sleep hygiene. Avoid going deep into sleep debt—accumulating consecutive nights of short sleep. “You can’t be healthy if you’re not getting good sleep:”

  • Go to bed at a regular time, preferably before 11pm.
  • Avoid stimulating activity for the few hours before bed, prepare.
  • Avoid eating before going to bed.
  • Don’t watch television, or work on a computer in bed.
  • Use relaxation techniques to help yourself fall asleep.
  • Use the bedroom only for sleeping and sex, not for eating or working.
  • Keep the bedroom dark—light interferes with the functioning of your pineal gland.
  • If you are occasionally unable to sleep, don’t stress about it, get up for a little while and do something else, preferably not too stimulating.
  • If you feel drowsiness, be extremely careful, you could fall asleep in a heartbeat—do not drive!
  • If you’re having regular trouble sleeping, see a specialist.


Why We Sleep, Unlocking the Power of Sleep and Dreams
by Matthew Walker

The Promise of Sleep: A Pioneer in Sleep Medicine Explores the Vital Connection Between Health, Happiness, and a Good Night’s Sleep
by William C. Dement and Christopher Vaughan