Life Performance Blog: 10 Tips To Your Best Ever Nights Sleep


Here are 10 tips to improve your sleep ritual


1. Decide on a bedtime in advance and start preparing for it 1–2 hours ahead. (Consider erring on the earlier side.)

Just like you can't go from 0 to 100 in the morning, you can't instantly calm down from a busy day the moment your head hits the pillow. Create a transition period during which you tell your brain and body to start relaxing.


2. Limit your caffeine to the morning, and cut yourself off after 2 p.m.

Caffeine is a stimulant that stays in your body for 8–10 hours after ingesting it. An afternoon coffee could still leave you tossing and turning at 10 p.m.


Remember that caffeine sources include coffee, black and green tea, colas, energy drinks, and dark chocolate.


3. 1 to 2 hours before bed, do a "brain dump" on paper.

Whether we're planning our next day, ruminating over stuff that happened earlier, or just thinking about nothing in particular, it's easy to let the "brain hamsters" run in their wheel as we lie there staring at the ceiling. Doing a brain dump is one way to get hyperactive thoughts under control.