8-9 Hours Each Night
Dark, quiet, and cool.
Develop a routine to follow each night so your body recognizes it is time to sleep. Avoid phone and TV screens 30 minutes before bed.
Fall asleep and wake up at the same time each day. This allows your body to regulate its own internal clock, which can also improve your quality of sleep.
--Exercise and Sunlight
Exercise and exposure to sunlight during the day can help you fall asleep later in the day.
Avoid at all possibility after lunch time.
--Number of Hours
Aim for 8-9 hours of sleep each night.
Napping can throw of your natural sleep cycle making it harder to fall asleep at night.