--- description: Your smartphone is the devil title: Get Better Sleep: 5 Powerful New Tips From Research image: https://static.time.com/v3/assets/bltea6093859af6183b/blte158bd96a1a150d0/698859372dce012e639e46d6/man-sleep-bed.jpg?branch=production&width=750&quality=75&auto=webp&crop=16:9 ---  * [Ideas](/section/ideas/) ## Ideas Update your preferences in [Account Settings](/account/preferences/) Close * [Psychology](/tag/psychology/) ## Psychology Update your preferences in [Account Settings](/account/preferences/) Close # Get Better Sleep: 5 Powerful New Tips From Research by [Eric Barker](/author/eric-barker/) ## Eric Barker Update your preferences in [Account Settings](/account/preferences/) Close Jul 1, 2015 4:01 AM CUT  Style: "A" Style: "A"Getty Images by [Eric Barker](/author/eric-barker/) ## Eric Barker Update your preferences in [Account Settings](/account/preferences/) Close Jul 1, 2015 4:01 AM CUT Ever have trouble getting to sleep? Or staying asleep? Or you get plenty of shut-eye but you’re not refreshed? Everyone wants to get better sleep. But sleep trouble is incredibly common. And feeling tired the next day isn’t the half of it. By not getting enough sleep you’re reducing your IQ. Via [Brain Rules: 12 Principles for Surviving and Thriving at Work, Home, and School](http://www.amazon.com/gp/product/0979777704/ref=as%5Fli%5Fss%5Ftl?ie=UTF8&tag=spacforrent-20&linkCode=as2&camp=217145&creative=399349&creativeASIN=0979777704 "undefined"): --- > “” --- And losing “beauty sleep” really does make you less attractive. [Seriously](http://www.bakadesuyo.com/2012/09/how-can-you-sleep-like-a-baby/ "undefined"). Want to be miserable? Being tired actually makes it harder to be happy. Via [NurtureShock](http://www.amazon.com/gp/product/B0054U5ENY/ref=as%5Fli%5Fss%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B0054U5ENY&linkCode=as2&tag=spacforrent-20 "undefined"): --- > “” --- And if that’s not enough, lack of sleep could contribute to an early death. Via [Night School](http://www.amazon.com/gp/product/B00IW3UI7C/ref=as%5Fli%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B00IW3UI7C&linkCode=as2&tag=spacforrent-20&linkId=FDM2FFQCL2ANHXLF "undefined"): --- > “” --- We need answers before sundown. So I figured I’d call somebody who has them. [Richard Wiseman](http://www.amazon.com/gp/product/B00IW3UI7C/ref=as%5Fli%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B00IW3UI7C&linkCode=as2&tag=spacforrent-20&linkId=FDM2FFQCL2ANHXLF "undefined") is professor of psychology at the University of Hertfordshire and the bestselling author of many books including: [Night School: Wake up to the power of sleep](http://www.amazon.com/gp/product/B00IW3UI7C/ref=as%5Fli%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B00IW3UI7C&linkCode=as2&tag=spacforrent-20&linkId=FDM2FFQCL2ANHXLF "undefined"). On his [YouTube channel](https://www.youtube.com/user/Quirkology "undefined") he has a number of great videos including this one on [sleep tips](https://www.youtube.com/watch?v=pTYyy8tHhCk "undefined"). Richard is going to tell you the #1 mistake you make when it comes to sleep, how to take awesome naps, how to get more quality sleep and the surprising secret to why you wake up in the middle of the night. And much more. If you’re not too tired to keep reading, let’s get to it… ## The #1 Mistake That’s Screwing Up Your Sleep If you’re already exhausted, here’s the main takeaway you need from this interview: **Your smartphone is the devil. Your iPad is Lucifer. Your TV cackles with glee when you have insomnia.** They all give off blue light that your brain mistakes for sunshine. And that tells your grey blob it’s time to wake up, not go to bed. Stay away from them during the hour before you try to nod off. Here’s Richard: --- > “” --- So your smartphone is the devil? Okay, not really. In fact, _sometimes_ it can be the best friend your sleep schedule has. Huh? When you’re dealing with jet lag, _I encourage you to indulge in all the blue light device bliss you so urgently crave._ They can help shift your circadian rhythm forward. Awesome, right? Your phone has a new feature you didn’t even know about. Here’s Richard: --- > “” --- (To learn the 4 things astronauts can teach you about a good night’s sleep, click [here](http://www.bakadesuyo.com/2013/09/sleep-astronauts/ "undefined").) Okay, modern technology is a double-edged sword. What else are you doing wrong? ## A Good Nightly Routine Is Key Just like a [good morning routine](http://www.bakadesuyo.com/2014/06/most-productive-people/ "undefined") is incredibly powerful, one before bed is a game changer as well. First step? No booze. It seems like it helps but it’s actually a big no-no. Here’s Richard: --- > “” --- Richard says thinking positive thoughts before you go to bed is helpful and can promote good dreams. One of the biggest things that causes insomnia is that[anxiety about getting to bed](http://www.bakadesuyo.com/2012/09/how-can-you-sleep-like-a-baby/ "undefined"). When those awful thoughts start running through your head at night, try this little game. Here’s Richard: --- > “” --- [Worrying](http://www.bakadesuyo.com/2015/05/how-to-stop-worrying/ "undefined") keeping you awake? Richard says to keep a pad and pen by the bed and write those thoughts down to dismiss them. [Mindfulness](http://www.bakadesuyo.com/2015/05/how-to-stop-worrying/ "undefined") training can help with this too so give meditation a try. ([Here’s how](http://www.bakadesuyo.com/2014/08/10-happier/ "undefined").) _Still_ can’t sleep? Get up. Don’t accidentally make a Pavlov-style association between your bed and \*not\* sleeping. Here’s Richard: --- > “” --- (For more science-backed tips on a nightly routine that will bring you amazing sleep, click [here](http://www.bakadesuyo.com/2013/01/sleeping-well/ "undefined").) So your winding down ritual is in order. What about naps? (Yes, I know they’re amazing.) How can you and I make them \*more\* amazing? ## How To Nap Like A Pro Don’t go down for more than an hour. 20-30 minutes is great — but even five minutes can give you a big boost. Here’s Richard: --- > “” --- NASA found pilots who take a 25 minute nap are 35% more alert and twice as focused. Via [Night School](http://www.amazon.com/gp/product/B00IW3UI7C/ref=as%5Fli%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B00IW3UI7C&linkCode=as2&tag=spacforrent-20&linkId=FDM2FFQCL2ANHXLF "undefined"): --- > “” --- NASA found that naps made you smarter — even in the absence of a good night’s sleep. Via [Dreamland: Adventures in the Strange Science of Sleep](http://www.amazon.com/gp/product/B008LYZTMQ/ref=as%5Fli%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B008LYZTMQ&linkCode=as2&tag=spacforrent-20&linkId=INBFHEL335YLW6F5 "undefined"): --- > “” --- Worried you won’t wake up in time for something important? Richard recommends drinking a cup of coffee immediately before laying down. The caffeine will kick in after about 25 minutes. (To learn the 5 scientific secrets to naps that will make you smarter and happier, click [here](http://www.bakadesuyo.com/2014/05/naps/ "undefined").) All this is great for getting some sleep… but what about when you can’t _stay_ asleep? Not a problem. Literally. ### 5 Horrible Habits You Need to Stop Right Now  Do Not Email First Thing in the Morning or Last Thing at Night “The former scrambles your priorities and all your plans for the day and the latter just gives you insomnia,” says Ferriss, who insists “email can wait until 10am” or after you check off at least one substantive to-do list item. Chris Pecoraro—Getty Images  Do Not Agree to Meetings or Calls With No Clear Agenda or End Time “If the desired outcome is defined clearly… and there’s an agenda listing topics–questions to cover–no meeting or call should last more than 30 minutes,” claims Ferriss, so “request them in advance so you can ‘best prepare and make good use of our time together.'” Sam Edwards—Getty Images/Caiaimage  Do Not Check Email Constantly Batch it and check it only periodically at set times (Ferriss goes for twice a day). Your inbox is analogous to a cocaine pellet dispenser, says Ferriss. Don’t be an addict. Tools like strategic use of the auto responder and Boomerang can help. Jetta Productions—Getty Images  Do Not Carry a Digital Leash 24/7 At least one day a week leave you smartphone somewhere where you can’t get easy access to it. If you’re gasping, you’re probably the type of person that most needs to do kick this particular habit. by nacoki ( MEDIA ARC )—Getty Images/Flickr RF  Do Not Let People Ramble Sounds harsh, but it’s necessary, Ferriss believes. “Small talk takes up big time,” he says, so when people start to tell you about their weekends, cut them off politely with something like “I’m in the middle of something, but what’s up?” But be aware, not everyone agrees with this one (and certainly not in every situation), and you may want to pay particularly close attention to norms around chit chat when traveling internationally. Reza Estakhrian—Getty Images ## Waking Up In The Middle Of The Night Is Natural Research shows we evolved to sleep in two distinct phases. So don’t worry. Do something for a little while and then head back to bed for round 2\. Here’s Richard: --- > “” --- Is this fragmented sleep bad? Far from it. Bloodwork showed that the time between the two sleeping periods was incredibly relaxing and blissful. Via [Dreamland: Adventures in the Strange Science of Sleep](http://www.amazon.com/gp/product/039308020X/ref=as%5Fli%5Fss%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=039308020X&linkCode=as2&tag=spacforrent-20 "undefined"): --- > “” --- (For more on the science of why we sleep in two chunks, click [here](http://www.bakadesuyo.com/2012/08/were-we-meant-to-sleep-in-two-chunks/ "undefined").) But here’s a problem everyone has had: ever sleep for over eight hours and you _still_ feel groggy and awful? Here’s why. ## Want To Get Better Sleep? Remember “The 90 Minute Rule” Your body goes through sleep cycles of 90 minutes. Wake up in the middle of one and you’ll feel lousy no matter how long you’ve been in bed. So plan your sleep schedule in increments of an hour and a half. Here’s Richard: --- > “” --- (For more on how to have the best night’s sleep of your life, click [here](http://www.bakadesuyo.com/2012/09/how-can-you-sleep-like-a-baby/ "undefined").) I could use a nap now, frankly. But before any of us nod off, let’s round up what Richard had to say so tonight is a restful one. (And we’ll get one more tip that can help make sure your nighttime habits don’t backfire.) ## Sum Up Here’s what Richard had to say about getting more quality zzzzzzzz’s: * **Avoid smartphones and devices at night.** But they’re great when you’re dealing with jet lag. * **A good nightly routine is key.** No alcohol before bed, think positive thoughts and play the alphabet game. * **Naps are awesome.** Just keep them under 30 minutes. Drink a cup of coffee before you lay down. * **Sleeping in two chunks is natural.** Get up and do something for a little while and then go back to bed. * **Remember the “90 minute rule.”** Think about when you need to be up and count back in increments of 90 minutes so you wake up sharp. Sometimes we’re our own worst enemy. We stay up surfing the net or watching Netflix. How can we behave better? [John Durant](http://www.amazon.com/gp/product/B0083DJU7A/ref=as%5Fli%5Fss%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B0083DJU7A&linkCode=as2&tag=spacforrent-20 "undefined") offers a piece of advice I follow: **forget the morning alarm clock; set an alarm to remind you when to go to bed**. Via [The Paleo Manifesto: Ancient Wisdom for Lifelong Health](http://www.amazon.com/gp/product/B0083DJU7A/ref=as%5Fli%5Fss%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B0083DJU7A&linkCode=as2&tag=spacforrent-20 "undefined"): --- > “” --- I wish you great sleep and blissful dreams. And as [Anthony Burgess](http://www.amazon.com/gp/product/B005HSGB6W/ref=as%5Fli%5Ftl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B005HSGB6W&linkCode=as2&tag=spacforrent-20&linkId=4EQUWLD5ZIMAMBXL "undefined") once said: _Laugh and the world laughs with you, snore and you sleep alone._ **Join over 190,000 readers. Get a free weekly update via email** [**here**](http://eepurl.com/o6uAD "undefined")**.** **_This piece originally appeared on_** [**_Barking Up the Wrong Tree_**](http://www.bakadesuyo.com/2015/06/get-better-sleep/ "undefined")**_._** Related posts: [5 Scientific Secrets To Naps That Will Make You Happier And Smarter](http://www.bakadesuyo.com/2014/05/naps/ "undefined") [4 Things Astronauts Can Teach You About A Good Night’s Sleep](http://www.bakadesuyo.com/2013/09/sleep-astronauts/ "undefined") [These Six Things Will Bring You A Great Night’s Sleep](http://www.bakadesuyo.com/2013/01/sleeping-well/ "undefined") ```json [{"@context":"https://schema.org","@type":"OpinionNewsArticle","@id":"https://time.com/3942487/better-sleep-tips-research/","mainEntityOfPage":{"@type":"WebPage","@id":"https://time.com/3942487/better-sleep-tips-research/"},"headline":"Get Better Sleep: 5 Powerful New Tips From Research","datePublished":"2015-07-01T04:01:08.000Z","dateModified":"2026-05-11T04:49:35.256Z","description":"Your smartphone is the devil","url":"https://time.com/3942487/better-sleep-tips-research/","keywords":["Psychology","Mental Health","Sleep"],"thumbnailUrl":"https://static.time.com/v3/assets/bltea6093859af6183b/blte158bd96a1a150d0/698859372dce012e639e46d6/man-sleep-bed.jpg?branch=production&width=1200&quality=75&auto=webp&crop=1200:675&height=675","author":[{"@type":"Person","name":"Eric Barker","jobTitle":null,"url":"https://time.com/author/eric-barker/"}],"articleSection":"Ideas","image":[{"@type":"ImageObject","url":"https://static.time.com/v3/assets/bltea6093859af6183b/blte158bd96a1a150d0/698859372dce012e639e46d6/man-sleep-bed.jpg?branch=production&width=1200&quality=75&auto=webp&crop=1200:675&height=675","width":1200,"height":675,"headline":"man-sleeping-bed","caption":"man-sleeping-bed","creditText":"Getty Images","representativeOfPage":true}],"publisher":{"@type":"Organization","name":"Time","url":"https://time.com/","logo":{"@type":"ImageObject","url":"https://time.com/images/logo.png","width":528,"height":156},"foundingDate":"March 3, 1923","sameAs":["https://www.facebook.com/time","https://www.instagram.com/time/?hl=en","https://twitter.com/time","https://www.pinterest.com/timemagazine"]}},{"@context":"https://schema.org","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"item":{"@id":"/section/ideas/","name":"Ideas"}},{"@type":"ListItem","position":2,"item":{"@id":"/tag/psychology/","name":"Psychology"}},{"@type":"ListItem","position":3,"item":{"@id":"https://time.com/3942487/better-sleep-tips-research/","name":"Get Better Sleep: 5 Powerful New Tips From Research"}}]}] ```