Sleep hygiene

Blackout curtains and eye binders can help during Alaskan summers and night shift workers.

The ideal room temperature for the best sleep is between 61-66 degrees.

This includes: coffee or caffeine to include preworkout 6 hours before bed and nicotine 4 hours before bed 

At least two hours before bed, avoid intense physical activity. A leisure work or yoga is fine.

Contrary to popular belief, alcohol does not help your sleep, but impairs it. Avoid alcohol at least two hours before bed.

Staying on a sleep schedule helps your body sleep better. Try being consistent- go to bed and wake up the same time everday.

Naps during the day should be no longer than 20 minutes unless catching up after staff duty or long operations

Turn off TVs, video games, and phones. Let your body relax and unplug before bed. You're not sleeping if you're scrolling through social media. Social media and video games have a way to think 'just one more', many times.