Go For Digital Detox
Known to reduce your time to fall asleep
Use of electronics (phone, tablet or television) too close to bedtime gives confusing signals to your brain that it’s not night yet. It disturbs your body clock circadian rhythms and prevents you from entering your much needed dream sleep cycle.
Avoid electronic interaction 60 minutes before bedtime for a better chance at getting a good night’s sleep.
Eat Light and Eat Early
Proven to reduce disturbed sleep
Your daytime eating habits play a role in how well you sleep. Especially in the hours before bedtime. Cut back on sugary foods and refined carbs to find your Zzzzz’s faster.
Exercise During the Day
Produces sleep regulating chemicals
Try to finish moderate to vigorous workouts at least 3 hours before bedtime. Relaxing, low impact exercises like gentle stretching and yoga can help promote sleep.
Control Light Exposure
Support sleep inducing hormone
Expose yourself to light exposure in the morning. Spend more time outside during daylight hours. Let as much natural light into your home or workplace as possible. Say no the the late night television, When it’s time to sleep, keep your room as dark as possible.
Clear Your Mind
Reduce thoughts that impact your sleep
Residual stress, worry and anger from your day can make it very difficult to sleep well. Before bed, try one of these and see which works best to free your mind. Take a warm shower or bubble bath, read a lighthearted book, meditate, have sex, do yoga or gentle stretching or pick your own relaxing activity.