Learn more about health with this collection
The benefits of a bedtime routine
How to improve your sleep quality
How to create a relaxing sleep environment
Keep in sync with your body’s natural sleep-wake cycle
- Try to go to sleep and get up at the same time every day;
- Avoid sleeping in, even on weekends;
- Limit naps to 15 to 20 minutes in the early afternoon;
- Fight after-dinner drowsiness. If you get sleepy way before your bedtime, get off the couch and do something mildly stimulating.
3.53K
18.9K reads
Melatonin
Is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle.
Your brain secretes more melatonin when it’s dark, making you sleepy, and less when it’s light, making you more alert.
However, many aspects of modern life can alter your body’s production of melatonin and shift your circadian rhythm
2.63K
12.5K reads
Influence exposure to ligh
During the day:
- Expose yourself to bright sunlight in the morning.
- Spend more time outside during daylight.
- Let as much natural light into your home or workspace as possible.
At night:
- Avoid bright screens within 1-2 hours of your bedtime.
- Say no to late-night television.
- Don’t read with backlit devices.
- When it’s time to sleep, make sure the room is dark.
- Keep the lights down if you get up during the night.
3K
13K reads
Effects of exercising on sleep
- People who exercise regularly sleep better at night and feel less sleepy during the day.
- The more vigorously you exercise, the more powerful the sleep benefits. But even light exercise improves sleep quality.
- It can take several months of regular activity before you experience the full sleep-promoting effects.
- Try to finish moderate to vigorous workouts at least three hours before bedtime.
3.01K
11.7K reads
Be smart about what you eat and drink
- Limit caffeine and nicotine.
- Avoid big meals at night (within 2 hours of bed).
- Avoid alcohol before bed.
- Avoid drinking too many liquids in the evening.
- Cut back on sugary foods and refined carbs.
2.69K
12.1K reads
Nighttime snacks help you sleep
If you need a bedtime snack, try:
- Half of a turkey sandwich
- A small bowl of whole-grain, low-sugar cereal
- Milk or yogurt
- A banana
2.89K
12.5K reads
Relaxation techniques for better sleep
- Deep breathing. Close your eyes and take deep, slow breaths, making each breath even deeper than the last.
- Progressive muscle relaxation. Starting with your toes, tense all the muscles as tightly as you can, then completely relax. Work your way up to the top of your head.
- Visualizing a peaceful, restful place. Close your eyes and imagine a place that’s calming and peaceful. Concentrate on how relaxed this place makes you feel.
3.21K
9.02K reads
Improve your sleep environment
- Keep noise down. Earplugs may help.
- Keep your room cool (around 65° F /18° C).
- Make sure your bed is comfortable.
- Reserve your bed for sleeping and sex. No TV or working in bed - it will be easier to wind down when the brain associates the bedrom with just that.
2.65K
10K reads
Ways to get back to sleep
- Try not to stress over your inability to fall asleep again.
- Make relaxation your goal, not sleep.
- If you’ve been awake for more than 15 minutes, get out of bed and do a quiet, non-stimulating activity.
- Postpone worrying and brainstorming.
2.84K
11.5K reads
CURATED BY
More like this
3 ideas
How to sleep better: 15 science-backed tips
headspace.com
12 ideas
A Brief Guide on How to Sleep Better Every Night
jamesclear.com
11 ideas
How Sleep At Night Is Really Important?
healthline.com
Read & Learn
20x Faster
without
deepstash
with
deepstash
with
deepstash
Access to 200,000+ ideas
—
Access to the mobile app
—
Unlimited idea saving & library
—
—
Unlimited history
—
—
Unlimited listening to ideas
—
—
Downloading & offline access
—
—
Personalized recommendations
—
—
Supercharge your mind with one idea per day
Enter your email and spend 1 minute every day to learn something new.
I agree to receive email updates