How to improve your sleep
I researched this topic, and wanted to share what I found:
▸ Don’t have caffeine after lunch1.
▸ Don't use devices for an hour before going to bed.
▸ Reserve your bed for sleep and sex, so that your body gets used to sleeping when it gets on the bed. Don’t use the iPad in bed.
▸ Exercise vigorously for at least 11 minutes a day2.
▸ Avoid blue artificial lights. Buy smart lights and program them to be red, since other colors have some blue in them.
▸ Aromatherapy with essential oils like lavender can relax you.
I’m already doing the following, but maybe you’re not, in which case you’ll find these useful:
▸ Get fresh air; don't completely close the windows.
▸ Make your bedroom frustration-free, such as not putting slippers on the path to the bathroom so that you don't trip over them. De-clutter your bedroom.
▸ Split your sleep into two phases with an afternoon sleep. The same total hours of sleep is more restful when split.
▸ Wake up at sunrise: it puts your body in sync with the sun, as it has evolved to be. To be healthy, work with your nature, rather than fighting it. The time to wake up varies from city to city. For example, now, in summer, I’ve set my alarm for 5:50 AM. When the alarm rings and I look out the window, the sky is already dawny, signalling me to begin my day.
▸ Sleep 8 hours, not 6.5.
▸ Avoid exciting stuff like an action movie late at night.
▸ Keep the house dark 2 hours before sleep.
▸ Sleep in a quiet and dark room.
▸ Don't take alcohol an hour before bedtime.
▸ Wake up the same time every day, including on weekends.
As the linked article says, some people need 10 hours to overcome the effects of caffeine, and others 8. Erring on the safer side, don’t have caffeine after lunch.
This article says that you should exercise for 20 minutes a day, and this says that 20 minutes of exercise is equivalent to 11 minutes of vigorous exercise.