Limit Blue Light Exposure During the Evening: Research shows that watching tv or using your electronic devices within two hours before bed can affect your sleep. These devices emit blue light which tricks your brain into thinking its daytime.
Don’t Drink Caffeine or Smoke Cigarettes Later in the Day: Caffeine and cigarettes are stimulants! These stimulants can interfere with your sleep and even delay your internal body clock up to 40mins making it harder to fall asleep.
Take Time to Relax : Creating a relaxing routine before bed can help clear your mind and help you sleep. Warm baths, relaxing music, reading a book, or meditating are great ways to unwind, creating a balanced and calm environment before bed.
Optimize your Bedroom Environment: Dim the lights, keep your sheets clean and adjust your bedroom temperature! Sleeping in a dim lit, cooler room helps with comfort, and the smell of fresh washed sheets can promote a satisfying environment for sleep. Do not forget about your pillows and mattress, making sure they are comfortable and replace when needed for optimal condition and support.
Develop a Sleep Schedule: Did you have a ‘bedtime’ as a kid? If you did, you might have hated it, but bedtimes actually help to improve sleep routine. Try to go to bed and wake up at the same time each day. It will prime your body for sleep and for waking up, ensuring more adequate hours of sleep.
Reduce Length of Naps: Irregular or long daytime naps can cause poor sleep quality at night and leave you feeling groggy and disoriented. Instead, aim for 20-25 min naps in the early afternoon. A shorter nap during the day can help with relaxation, increase alertness, and improve your mood.
