Updated September 6, 2018

Research proves, “If you snooze, you lose” is false. Professional athletes/sports teams (e.g. Seattle Mariners of Major League Baseball) engage sleep consultants, the military studies rigorously, and there’s a chicken-egg debate about whether lack of sleep causes depression, vice versa or both.

You’re damaging yourself if you’re not getting enough sleep, so this section is devoted to information, tips and resources to help those of us (ME!) who mean well but who end up staring at the ceiling, worrying about tomorrow (next week, next month, next year) and operating on far less than the recommended 7-9 hours.

The best tips we’ve seen repeatedly for sleeping properly:

  • 8.5 hours is the new “8 hours” but the proper amount of sleep depends on your age—infants and teens need the most

  • Establish and commit to a bedtime routine that includes a wind down period since most nights you won’t immediately fall asleep the moment your head hits the pillow

  • Don’t stare at any electronic screens 30 minutes before bedtime

  • Make your room cool, dark and quiet, although some people require a noise maker.

  • If you have trouble falling asleep, try light reading as part of your routine—thumbing through the tax code should work!

  • Sleep naked, even by yourself, to get the good brain chemical, oxytocin.

  • If you awaken and cannot fall back asleep because of worry, open your senses and focus on something outside your brain (e.g. a noise inside/outside), or try staring at something by forcing open your eyes, even in the dark (e.g. a spot on the ceiling or something across the room), and often next thing you know you’ll fall asleep.

  • Make sleep a non-negotiable priority by first blocking off those hours then scheduling the rest of your day—this is a first step must for those making sleep their catalyst habit.

  • Napping is NOT slacking and is a good thing! (Best news of all)

This page will be updated regularly as we learn more.

Recommended Reading:

Exactly How to Set Up Your Bedroom for a Great Night’s Sleep—Fast Company

Try This Military Meditation Routine to Fall Asleep Fast—Lifehacker Vitals (Lori here, this works, I don't make it past my legs!) 

Sleep: The Foundation for Healthy Habits—Mayo Clinic