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5 Tips for Sleeping Well

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5 Tips for Sleeping Well

1. Take in the sun!

Maintaining exposure to natural sunlight or bright light during the day helps keep your circadian rhythm healthy. This both helps you remain more energetic during the day as well as improve sleep quality and consistency. Individuals with insomnia often report having better slept after increased exposure to bright light during the daytime, and having reduced the time it took to fall asleep by 83%.

2. Dim the lights and avoid screens 🖥 ​

Whilst exposure to light during the day is beneficial, it has adverse effects when maintained at night. Dim your lights, and try to stop watching TV or using a device at least two hours before going to bed, or otherwise you will be kept awake by blue light.

3​. ​Try to sleep and wake up at consistent times ⏰

Your body’s circadian rhythm functions like a clock, and tries to align itself with the sunrise and sunset. Being consistent with your sleep and waking times is important for helping that process regulate itself, and allows for improved sleep quality for the long-term.

4. Take a melatonin supplement ​

Melatonin is a key sleep hormone that signals to your brain when to relax the body and prepare for sleep. Feel free to occasionally use a supplement when trying to maintain a consistent sleep schedule.

5. Don’t eat too late in the evening

Late-night eating may negatively impact both sleep quality and the natural release of growth hormones and melatonin.

 
 

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