7, 8, and 9: naps, sleep, and bedroom activities

7. Take a power nap during the day. Ten to 30 minutes in the mid-afternoon is best to ensure a good night’s sleep. Any longer and we risk falling into deeper stages of sleep, which can leave us feeling groggy when we wake up.

8. Aim for at least seven hours of sleep. While many of us don’t get nearly that much, sleep deprivation has been linked to high cortisol levels (aka more stress) [6]. Recent research also suggests not sleeping enough is linked to insulin resistance, a condition in which the body can’t process insulin efficiently and a risk factor for diabetes [7].

9. Bedroom activities only, please. Reserve the bed for bedtime-only activities so the mind associates the bedroom with relaxation. Sleep and sex, yes. Work and bills, not so much [8].