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It’s well known that good sleep is absolutely essential to our physical and mental wellbeing. That being said, a large number of people find themselves regularly unable to get to sleep or attain a quality sleep to stay awake and bright during the daytime.
Here are our tips to getting a healthier sleep so that you can take on whatever might come your way:
Consistency: Be consistent - Make an effort to go to bed and get up at the same time every day. And as tempting as it is to sleep in on the weekends, try to limit the difference in your sleep schedule on weeknights and weekends to no more than one hour. A consistent sleep schedule reinforces your body's sleep-wake cycle.
Use Light to Your Advantage: Natural light keeps your internal clock on a healthy sleep-wake cycle, so it's helpful to let in the light first thing in the morning and get outside for a sun break during the day. Also, make sure to Reduce blue light exposure in the evening - you can accomplish this with limited screen time 2 hours before bed, or blue light blocking glasses
Reduce Caffeine Intake: While some people are tempted to use the energy from caffeine to try to overcome daytime sleepiness, it's important to keep an eye on how much caffeine we’re consuming and when. To avoid sleep deprivation, try to keep an eye on your caffeine intake and avoid it later in the day when it can prevent you from falling asleep.
Exercise Earlier Rather Than Later: When done at the right time, exercise can help you fall asleep faster and sleep more soundly but because exercise stimulates the body, try to finish exercising at least three hours before bed or work out earlier in the day.
Don’t Stay in Bed When You’re Not Tired: We’ve all been frustrated when struggling to fall asleep - If you’re not asleep after 20 minutes, get out of bed, go to another room, and do something relaxing in a low-light environment. Try to get your mind off the frustration for at least a few moments before returning to the bedroom.
Disconnect From Devices: The blue light from tablets, cell phones, or laptops can keep your brain wired, making it hard to fully wind down for bed and can suppress your natural production of melatonin. Make a point to try to disconnect for 30 minutes or more before going to bed or set your devices to dim after a certain time with nighttime mode.
Drink Water But Not Too much!: Drink enough water at night to keep from waking up thirsty but not enough close to bedtime that you are awakened by the need for a trip to the bathroom.