Blog Post

How to Sleep Better: Top Tips

There is so much information out there about optimum sleep levels and routines that it can be difficult to know which advice to follow.  The truth is that everyone is different so there is no one-size-fits-all approach to sleeping.  That said, it is pretty conclusive that the focus needs to be on the quality and not the quantity of sleep.


Kick-start your better night’s sleep

Whether or not you have problems sleeping, there are some key things you can do quite easily to kick-start your improved sleep.  The first concerns light; it is important to sleep in a pitch-black room which allows you to slip into a deep sleep more easily.  Also, it is a good idea to start winding down about two hours before you plan on setting your head down.  This generally means limiting exposure to bright lights, even if you only dim your computer screens and phones.  Lastly, this may seem obvious, but limit your caffeine intake at least four hours before you plan to sleep.


Taking it one step further

These are the basics, but if you are serious about hacking your sleep to improve cognitive functioning, then you are going to also need to think more scientifically about sleep cycles.  It is a common misconception that you go from light sleep into deep sleep and then you slowly come out of a deep sleep when you wake up.  In fact, you slip into light and deep sleep throughout the night in 90-minute sleep cycles.  This means that it is less to do with the amount of time, but whether you are interrupting your sleep cycle.


So, the easiest way to know when to wake up would be to count backwards in 90 minute cycles and then work out what time it would be best to go to sleep.  If you need to wake up at 8:00AM, then the optimum time to fall asleep would be at either 11:00PM, 12:30PM, 2:00AM or 3:30AM to avoid breaking your sleep cycle (to work out the best times for you, simply visit


Do you have things on your mind?

If you are having trouble sleeping, then this can often be because you are thinking about too many things while going to sleep.  These can be worries or problems or just simply thinking about something you need to do tomorrow.  One study found that taking the time to write these things down before you go to sleep helps to keep you relaxed and more likely to easily fall asleep.


This advice will offer the groundwork for optimising your sleep so that you can wake up feeling fresh and alert.  But remember, if you need that extra kick in the morning, Core Focus is a great aid to further enhancing cognitive function.

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