In 1942, 8 hours of sleep was considered normal, though research says that figure has dropped to 6.8 hours. So here are 5 rules needed for a great night's sleep

1. A good night's sleep has become a commodity and a luxury reserved for only a few. We don't really think about sleep
until we have a problem, though not getting enough sleep can affect your mood, memory and health in far-reaching
and surprising ways.
Science says we should be aiming for 7-9 hours of sleep a night, with 8 hours often touted as being the ideal
number for the perfect night's sleep. So here’s 10 rules you need to apply, to achieve that.
5 Rules for a
Great
Night’s
Sleep

2. Humans are diurnal, meaning that we are generally active during the day and sleep at night. But we have
evolved to adopt a number of sleep schedules to survive.
There is the traditional monophasic sleep schedule, which is considered the "normal" sleeping pattern, which has
been adopted by most western countries. This means having just one sleep period at night, generally lasting 6-8
hours.
Then there is the Biphasic sleep, whereby you have a longer sleep at night, say for 5-6 hours, and a shorter nap
or siesta during the day lasting 20-90 minutes. So again, still allowing you to get 6-8 hours of sleep a day.
Some say that a biphasic sleep schedule is a healthier sleep pattern than a monophasic pattern.
1. Create a Personal Sleep Schedule

3. As a consequence of these regular naps or siestas, nighttime sleep is often shifted to a later than it is for
societies which adopt more of a monophasic sleep schedule. Research continues to show that regular naps,
and even a power nap as short as ten minutes, can improve productivity and mental performance.
Our circadian rhythm dips and rises at different times of the day, and there are two distinct periods where we
have the strongest drive for sleep. They generally occur in the afternoon between 1 and 3 pm and then again
between 2 and 4 am, although there is some variation depending on whether you are more of a 'lark', 'Owl' or
'hummingbird'.
There is also the lesser known Polyphasic sleep schedule, whereby you sleep 4 to 6 times during a day. Most
animals use polyphasic sleep schedules, and although this type of sleep pattern doesn't fit with our traditional
9-5 lifestyles, there is evidence that a polyphasic sleep might be as beneficial for performance as a
monophasic sleep schedule.

4. 2. Create a Regular Routine
When we sleep, we alternate through two distinct phases of sleep, rapid-eye-movement (REM) sleep and non-rapid-
eye-movement (Non-REM) sleep. REM sleep, which is also known as 'active sleep' is where we dream mainly and
biologically, is similar to our natural waking state. Whereas, Non-REM sleep is the deeper part of our sleep where our
brain waves slow down. This is also where many of our body repair functions happen.
REM sleep generally occurs approximately every 90 minutes, with a predominance of slow-wave sleep Non-REM
sleep in the first half of the night and a prevalence of REM sleep in the second half.

5. Human beings are creatures of habit, so developing a consistent sleeping pattern by going to sleep and waking up at
the same times makes sense for optimal health. Our circadian rhythms function best when we have a regular routine.
If you have an irregular sleep pattern, such as sleeping in much later on weekends, it can affect your natural circadian
rhythms.
Aim to create a sleep/wake cycle that falls within a 1-2-hour window every day. But also know that we will sometimes
fall outside of this regular schedule due to our individual lifestyle choices.

6. Your body is programmed to sleep when it's dark and for most of history, sleeping in a dark environment was
considered natural. With the emergence of electricity in the 20th century, it drastically changed our relationship with
the natural dark/light cycles, allowing us to extend our daytimes to fit our schedules.
What's important to remember is that it's the absence of light that sends the critical signal to the brain to let it known
that it's time to sleep. By exposing ourselves to light as the wrong times alters the body's internal 'master clock'.
3. Create a Dark Environment

7. Look to use red light spectrum lightbulbs and LED lights in the evening and during the night in rooms like bathrooms
will allow the body to get into and stay in the right state for a good night sleep.
Using blue blocking filters on devices and/or wearing blue-blocking glasses can help your body stay in the right state
for a good night's sleep are also a great alternative.
Removing light is fundamental for a healthy sleep environment, so aim to use heavy curtains or blackout blinds that
cover windows to entirely block light from streetlights or other sources of light, as even brief exposure can interfere
with sleep. Remove phones or electronic devices with displays or switch to a red-light display as they are less
disruptive than traditional blue light displays.

8. Body and bedroom temperature can have a profound effect on sleep quantity and quality. We have two zones that help
us regulate a small temperature window for a healthy functioning body.
We have a core temperature that is regulated by the brain and dictates the Temperature of the abdominal, thoracic,
and cranial cavities, which house our vital organs. We also have a shell temperature that is affected by external
Temperature and effects the Temperature of the skin and muscles.
When you wake up, our body temperature is at around 98.6 degrees. Over the course of the day, temperatures will
increase to approximately 100.4 degrees by late afternoon/early evening. Your body temperature then drops to allow
you to sleep with Temperature reaching 96.4 degrees by about 4-5am.
4. Set the right temperature

9. It's good to think of your bedroom as a cave, quiet, cool, and dark for a good night's sleep.
Thermoregulation, the body's ability to maintain a core temperature is less efficient during Non-REM
deep sleep compared to REM sleep. This is why room temperature can contribute to the quality of
sleep. Recommended Temperature of 60 and 67 degrees is ideal for optimal sleep.

10. Smartphones, laptops, tablets, televisions and other
electrical devices give off an electromagnetic fields
(EMF) which have been shown to have an adverse effect
on the human body.
Because EMF waves are invisible to our eye, we do not
see the impact that they are having on our bodies and
brains. EMF exposure can cause you to take longer to
enter Non-REM deep sleep and spend less time in stage
3 and 4 of deep sleep.
To reduce EMF exspoure switch smartphones and other
devices off or to 'aeroplane mode' when not using them.
Use EMF protection devices like Tesla on your devices
and throughout the home to help you create an EMF
friendly home and minimise their effects on your body.
5. Use EMF Protection