# Quality sleep guidelines ![[Quotes MOC#^7ab361]] Since [[Sleep is critical to your body]], it is important to maintain a good sleep hygiene. We should aim for going to bed after nightfall, generally around 10pm, when melatonin secretion is at its highest. This creates a sleep window, while the build-up of adenosine in the brain during the day creates a sleep pressure. If both are aligned, you drift off to sleep, but if you miss the window, then a second wind of energy will keep you awake until 2am. You should also get some sunlight between 6am and 8am: it can reset a dysfunctional sleep cycle, and it decreases cortisol levels during the day. What is more, you should avoid blue light one hour before going to bed, since it plays a major role in the regulation of our biological clock by increasing cortisol and decreasing melatonin. The optimal temperature for sleep is around 16°C and 20°C; try taking cold showers, or even cold baths, before sleep. Avoid looking at the time when lying in bed; try to practice some form of meditation. Avoiding caffeine after noon, or altogether, may also help (see [[Caffeine does more harm than good]]). Also see [[The frequency following response can help you go to sleep]]. --- ## 📚 References - [[@whativelearnedWhySleepCritical2017|WHY Sleep is critical for the Body and Brain | Science of Sleep]] - [[@whativelearnedHowGetMore2017|HOW to get more quality sleep | (Science of Sleep Pt 2)]]