The Columbian: Miranda Lim, associate professor of neurology at Oregon Health & Science University, gives tips on avoiding sleep deprivation.
• The right light at the right time. Expose yourself to at least a couple hours of bright light during the daytime, and limit bright light at night. Turn off electronics that emit blue-spectrum light — computers, phones, TVs — two hours before bedtime. Try eyeglasses and apps designed to filter blue light.
Relaxing routine. Wind down before bedtime. Read a book, take a hot bath or shower, meditate. If you are preoccupied by plans or questions about tomorrow, write them down and let them go for now.
• Consistency. Go to bed at the same time each night and get up at the same time each morning. Yes, weekends too. (But, if you don’t fall asleep after about 20 minutes, get up for a while.)
• Sleepy space. Your bedroom should be quiet, dark, relaxing and a comfortable temperature. Don’t watch TV, work on your laptop or engage with screens in bed. Move them elsewhere in the house.
