How to Sleep Better - Deepstash
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;

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How to Sleep Better

helpguide.org

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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...

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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...

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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 exercis...

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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 bac...

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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

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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 a...

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 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...

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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, ...

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