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- [Narrator] You might
wanna write this down.

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How to get more sleep.

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Number one, create the
best sleep environment.

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It may sound obvious,
but most of us are making

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some big mistakes in our bedrooms.

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First, unless you wanna wake up at dawn

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get blackout curtains.

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Speaking of light, you
should know this by now,

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but get your phone out of your bedroom.

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The blue light is awful
for your sleep cycle.

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And the mere presence of
your phone in the room

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can make you feel the need to check it.

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Number two, follow a set bedtime

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and make rituals part of your routine.

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Chances are when you were a
kid you didn't need advice

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on how to get a better night's sleep.

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Chances are you also had a
bedtime and a pretty set routine.

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So follow a similar outline as an adult.

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If you need to get up at
the same time every morning

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you should be going to bed
at the same time every night.

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Set an alarm for when your
wind-down routine needs to start.

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Number three, be more active
so that you're actually tired.

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It's hard to feel very
physically exhausted

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when you've spent the
entire day just sitting.

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So make sure you get at least 20 minutes

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of exercise during your day.

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Just don't do it too close
to when you want to go to bed

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so that your body has time to calm down.

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Find Secrets of the Most Productive People

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in Apple podcasts, Spotify,

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or wherever you get your podcasts.