What is Reddit's opinion of Sleep: Achieve Optimal Health, Get Lean, and Feel Great with a Powerful Plan for Better Sleep Even the Worst Insomniacs Can Do?

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I was recently reading a book on how to improve sleep. Here's the final chapter where the author summarizes his recommendations:

> In this book, I’ve offered you my best advice to date on how to improve your health and well-being by improving your sleep. I’ve provided quite a lot of information, and you may now be wondering how to get started. So let me provide a summary and some simple suggestions.

> First and foremost, I hope that you now recognize the tremendous importance of getting enough quality sleep at the right times. It is my belief that synchronizing your biological clock to the rhythms of the Earth is an essential ingredient to successful, restorative sleep. Therefore, to get started, I recommend that you make sleep a priority, ensuring that you give yourself adequate time during the nighttime to get at least eight hours of sleep.

> Next, do your best to expose yourself to bright light in the morning upon waking. If you cannot or won’t get sunlight, then consider getting broad-spectrum electric light for half an hour or an hour in the morning. When you first start, as per many expert recommendations, get 10 minutes of bright light exposure and increase by 5 or 10 minutes per day until you reach 30 to 60 minutes. Gradually increasing light exposure will help you to avoid excessive energy or anxiety that can accompany a sudden long exposure to bright light if you aren’t used to it.

> Then, limit or avoid blue lights or bright lights in the evening. Do this preferably from sun down, but at least for an hour or two before bed. Use lights with low amounts of blue or don’t use lights at all if you’re the adventurous type. Use f.lux or something similar for computer monitors and/or wear blue-blocking glasses. And remove as much light and all blue light from your sleeping area.

> If you do that much, chances are that your biological clock will synchronize, your sleep will improve, and you will start to feel better. Give that much a chance for a few weeks and see what you find. If you still need more support to improve sleep, next I’d suggest making sure that you’re eating enough—at least 2500 calories per day, and possibly 3000 or more. Focus on real food rather than industrial food products, but in most cases, a strict “whole food” diet replete with whole grains and green smoothies isn’t desirable or helpful. Plenty of carbohydrates in the form of fruit, root vegetables, and refined grains (or properly prepared, soaked, sprouted, and fermented whole grains if you’re a purist) are important along with quality proteins and fats.

> After that, I’d suggest you review this book and consult the sections that seem relevant to you. For example, if you experience inflammation, then try the recommendations in the inflammation section. Or if you experience stress that seems to interfere with getting to sleep, try the PMR or the big chill exercises I described in the stress section.

> I wish you the best in your sleeping adventures. May you rest well and feel good. Please feel free to contact me with your feedback or questions.

Source: http://www.amazon.com/Sleep-Damaging-Effects-Deprivation-Wellbeing-ebook/dp/B016IZY85I

In my experience, just going to bed earlier (synchronizing with Earth as he says) and avoiding blue light at night (I use these glasses) can have a huge impact, but his other advice might be more helpful for you depending on your current habits.