Need More Z’s? Transform Your Sleep in Just Seven Days

DAY 3: GO TOWARD THE RIGHT LIGHT 
Human beings have been around for hundreds of thousands of years, but lightbulbs have joined us only in the past one hundred or so. We’re all still adjusting to the effects of harsh light on sleep. One odd fact researchers have found is that colors actually matter: Blue light—the kind thrown off by that phone, TV, and fluorescent bulbs—suppresses production of the sleep-regulating hormone melatonin, while low red light keeps us relatively chill. So if you need help finding the bathroom for that 4 A.M. pee, consider investing in—no, really—a red night-light.

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DAY 4: NO SQUAT THRUSTS AFTER DARK

Do them in the morning instead. A 2011 Appalachian State University study found that people who exercised in the morning got more dependable z’s than those who saved their workouts until midday or the evening. Subjects who exercised at 7 A.M. also saw a 10 percent reduction in blood pressure during the day and a 25 percent reduction at night—which makes us sleep a little easier.

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DAY 5:  KILL YOUR ALARM CLOCK
In an ideal world, you would wake and sleep to the natural rising and setting of the sun. Unfortunately, we all depend on horrible, shrill alarm clocks. Don’t make it worse by hitting snooze, which jerks around with your body’s rhythms.

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DAY 6: HAVE SEX 
Schtupping releases a number of biochemicals—including prolactin, oxytocin, and vasopressin—that make you tired. But you know this from experience.

DAY 7: DON’T REST ON SUNDAY
Maintain your sleep pattern on weekends. Sure, you’ll 
want to sleep in until noon, but that’ll monkey with your cycle. Sleeping better is all about consistency, so everything you’ve been doing this week should follow you into the next one. Before long, you’ll be feeling on Monday morning like you do on Friday night.

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