Always sleep in 1.5 hour increments. As odd as it is, it works like a charm. Your mind sleeps in 90 minute REM cycles, and REALLY doesn’t like being woken up in between. You will feel much better sleeping 6.5 hours than you would 7. And if you have ever slept only 3 hours and woken up feeling refreshed, that’s why. Complete cycles will allow you to feel wide awake in the morning. Of course, the challenge is to sleep in 1.5 hour increments, not just go to bed in them. This means you have to account for the time it takes you to fall asleep as well (14 minutes for the average person).
Don’t use alcohol to fall asleep. It can be tempting, and there has risen an idea that alcohol will help you sleep. While this is partially true, it’s not helpful. Alcohol will help you fall asleep but not stay asleep (and it definitely does not provide a high quality sleep). Rather, alcohol is likely to leave you waking up in the middle of the night once it wears off.
Go to bed at the same time every night. This can be hard to stick to, but it’s more than worth it. It’s easy enough on the weekdays, the challenge comes on the weekends. The temptation to stay up late kicks in and screws up your sleep schedule. But if you can align your sleeping all through-out the week, your sleep quality will improve ten-fold.
Don’t look at your phone right before bed. We are all guilty of this one. Looking at your phone right before bed will kill your sleep quality. Rather, try going old school with a night lamp and a book. Reading before bed will actually help naturally put you to sleep and produce a higher-quality rest that will leave you feeling fresh and ready to go in the morning.