8 Rules for the Perfect Night's Sleep

If you want to get the perfect night’s sleep, there are some crucial things you have to follow to make sure you’re getting into the best sleeping routine possible. Here are eight of the most important sleep rules that will help guarantee a good night’s rest every time.

Rule 1: Know yourself

What kinds of sleepers are you? If you're a night owl, schedule your late-night activities accordingly. We have internal biological clocks that dictate when we're sleepy and when we're awake, says David Dinges, Ph.D., professor at the University of Pennsylvania School of Medicine. You have to stay in tune with your body clock. And if you find yourself constantly tossing and turning, it may be a sign that your lifestyle needs to change—whether it's by cutting back on after-hours work hours or by going to bed earlier. Spend more time doing things (like eating dinner with your family) that help you relax before bedtime so you feel tired once it's time to hit the hay.

Rule 2: Go to sleep at the same time every night

Our bodies are circadian animals, which means we’re programmed to sleep when it’s dark and be awake when it’s light. But if you stay up late on weeknights and sleep in on weekends (or vice versa), you can throw off your circadian rhythm, affecting both your mood and your energy levels throughout the day. To fall asleep at a decent hour every night—and wake up without feeling tired or groggy—set a regular schedule and stick to it no matter what. Even if that means waking up earlier than you typically do on weekends.

Rule 3: Keep your room dark

Sleep experts will tell you that your sleep patterns are controlled by your biological clock, or circadian rhythm. This internal time-keeping system is set to wake and sleep when it's light and dark outside, respectively. So even if you're tired, when it's light out—even on cloudy days—it'll be harder to fall asleep. Get rid of any lamps in your room that emit light, especially any alarm clocks with lights that come on in the middle of the night!

Rule 4: Don't drink caffeine late at night

While caffeine may be a useful tool in your kit to stay alert during your day-to-day, we're not big fans of drinking it late at night. There are two reasons we don't recommend consuming caffeine after 3 pm: 1) It can take up to 6 hours to digest and metabolize caffeine so if you consume it late at night, you're still going to feel its effects when you wake up in the morning; 2) You should aim to sleep 7-9 hours per night so any time past midnight is technically early when looking at a full 24 hour day cycle.

Rule 5: Create a bedtime ritual

Creating a bedtime ritual can help you unwind from your day and prepare you for sleep. Do some stretching, meditate, or read an interesting book before going to bed. To make it easier on yourself, consider creating a rule that says no screens within an hour of bed. That way, you won't be tempted to open up Netflix as soon as you hit that pillow.

Rule 6: No electronics in bed

Leave your cell phone and computer in another room. They emit light that can disrupt your sleep by making it harder to fall asleep and by interrupting your sleep cycles. If you must use these devices, dim them as much as possible or wear an eye mask to block out their light. It’s best to leave them outside of your bedroom entirely and not look at any electronic device at least one hour before bedtime.

Rule 7: Have an early bedtime

If you are planning on getting eight hours of sleep, have a set bedtime. This can be as late as 10 pm. Have an alarm ready to wake you up at your designated time, and always go to bed when it goes off. You should never try to sleep, or waste time in bed tossing and turning; if you lay awake with your eyes closed trying to sleep, that is called lying in bed awake (LIKE), which will actually make it harder for you to fall asleep because your body gets used to being awake when that happens.

Rule 8: Get enough sleep!

Sleep is vital to health and energy levels, but most people aren't getting enough sleep. If you're having trouble sleeping, make sure you're not taking naps during the day or staying up too late. Also, try not to exercise within three hours of bedtime; instead, do your workouts in the morning or early afternoon. Finally, make sure your bedroom isn't too hot or cold—around 65 degrees is ideal—and that it's completely dark once lights out arrive. Staring at bright screens from dusk until bedtime can also interfere with sleep quality, so avoid watching TV or using a computer in bed!