Here is a list for getting quality sleep

Sunlight exposure :

This should be 30 to 60 minutes as soon after waking in the morning as possible. Less time is needed if it is a bright sunny morning and more time is required if it is cloudy.

Do not wear sunglasses.

Repeat this sunlight exposure in the late afternoon.

This practice sets the circadian clock so that the right brain hormones to sleep are secreted at the correct time.

Wake up and go to sleep at the same time each day.

Avoid any caffeine within 8 to 10 hours of going to sleep.

‚ÄčCalm the nervous system before going to sleep


  • Having difficulty getting off to sleep. Listen here.
  • Yoga Nidra Lite app

Try all three and choose the one that is most suited to you. You can expect benefits only after

50 repetitions.(the power of 50 tool). This is one night a week for seven weeks. This practice is all about retraining the brain.

Avoid bright lights in the evening.

Have the lights in your house at the lowest level possible. There is a lot of research suggesting that using blue like blocking glasses can help but this cannot overcome bright lights.

If possible, avoid daytime naps

If it is necessary to nap during the day 20 to 90 minutes is appropriate. Do not exceed 90 minutes. Set an alarm so that you do not oversleep.

Middle of the night waking.

Most people wake many times during the night. Mostly we are unaware of this. This is normal. However if you wake up and cannot go back to sleep listen to the Yoga Nidra Llite app . You can also take 200 mg l-theanine.

Supplements to consider 1 hour before sleep.

  • 145mg Magnesium Threonate or 200mg Magnesium Bisglycinate
  • 100-400mg Theanine

Keep your room cool and as dark as possible

Going to sleep when slightly cool aids the initiation of sleep. If the room is not dark where a sleep mask .

Alcohol and medications

Alcohol will certainly interfere with sleep quality and I recommend it be avoided.

There are some medications that interfere with sleep. You will need to check each medication individually.

Drinking alcohol messes up your sleep as do many medications.

Check out each of your medications

Food and exercise

The timing and the amount of food eaten before sleep can have a significant impact on sleep initiation and sleep quality.

The starting point is to avoid food three hours before sleep and to have a relatively light meal.

Everyone is different and experimenting with the timing and quantity of food is necessary.