11 Golden Rules Sleep Bookmark

Here are our 11 rules to sleep. Simple, effective and designed to work with real life. 

1. Go to bed and wake up at the same time every day 
2. Aim for sleep in 90 minute cycles 
3. Skip the snooze button 
4. Give yourself 30 minutes to properly wake up 
5. Get daylight exposure before midday 
6. Move your body for at least 30 minutes daily 
7. Follow the 3, 2, 1 rule before bed: 3 hours no food or alcohol, 2 hours no work or intense exercise and 1 hour no screens and dim the lights
8. Set aside time to relax every day 
9. Keep your bedroom cool, dark and tech free 
10. Eat regular meals throughout the day 
11. Have your last coffee by midday