How I sleep well for 6 hours

I sleep for mostly 6 hours, sometimes 7–8. These are the tips, tricks, and notes that work for me. Most of them I learned from the YouTube channel What I've Learned. The video The Night Routine that Transformed my Sleep is a good condensed version.

No caffeine 6 hours before bedtime

Caffeine does not give you energy. It just makes it harder to sleep, which gives the illusion of energy. Any drink with caffeine should be avoided: coffee, tea, soft drinks, energy drinks, and so on.

Use a blue light filter after sunset

Blue light from screens simulates the sky. This tricks your brain into thinking it is still day. A blue light filter removes this light and makes your screen look like it was stained by a yellowish fluid. The more yellow or red, the better. Good filters are f.lux and Redshift.

Another way to avoid blue light is to not use your device one hour before bed. I personally do not like to do this.

Drink chamomile tea before you sleep

Chamomile tea is a herbal tea, which means it does not contain caffeine. It is also a relaxing drink and will make you sleepy.

Cool down your body before you sleep

The body cools down as you sleep. The colder your body, the easier it is to fall asleep. This is why it is harder to sleep when it is hot or humid. A good way to cool down is by taking a hot shower. After a hot shower, your body tries to cool itself down, making it easier to fall asleep.

Stretch your spine

When you sleep, brain fluid is flushed through the spine. It is easier for this fluid to flush if your spine is not compacted. Do some basic spine stretch exercises.

Tape your mouth

This might sound strange, but it works. When you sleep, you do not control whether your mouth is open. By taping it shut, you ensure you only breathe through your nose. This improves the quality of sleep and prevents snoring. Make sure you use micropore tape.

Set your alarm based on your sleep cycle

Sleep is based on cycles. If you wake up during a cycle, you feel groggy. If you wake up between cycles, you feel great. Use the Sleepopolis sleep calculator to calculate when to set your alarm.

Sleep on your side

Sleep posture is important for comfortable rest. Sleeping on your side prevents snoring. A small pillow and the fetal position work best for me.