Schlaf

• Establish a wind down routine
  • Do the same thing in the same order as much as you can.
  • Turn on the off switch. Give you self the permission to turn off. Do something which feels like a waste of time.
• Room ventilation
  • Helps avoiding mouth breathing.
  • Keep CO₂ down.
• Use light smartly
  • Expose yourself to bright light and sunlight during the day and minimize bright light exposure at night to signal to your brain when to wake up and when to go to sleep.
• Manage temperature
  • Keep your sleeping environment cool to help the body’s natural temperature drop that aids in the onset of sleep.
• Optimize meal timing
  • Finish your last meal at least 3 hours before bedtime to allow for digestion to occur well before sleep.
• Exercise regularly
  • Engaging in regular physical activity can promote alertness during the day and improve sleep at night.
• Monitor caffeine intake
  • Limit caffeine consumption, especially later in the day, to prevent it from interfering with sleep.
• Stimulus control
  • Associating the bedroom with sleep and avoiding non-sleep activities in bed.
• Sleep restriction
  • Matching time in bed with actual sleep time to enhance sleep efficiency.

Sources:

• Strategies for improving sleep hygiene
• Dr. Andy Galpin: The Optimal Diet, Supplement, & Recovery Protocol for Peak Performance - Sleep hacks