Cultivate the Perfect Evening Routine to Avoid Insomnia and Fall Asleep Easier
Getting in a regular workout can help you sleep better at night, even if your workout takes place in the morning.
Exercise in the afternoon can help deepen shut-eye and cut the time it takes for you to fall into dreamland. But, they caution, vigorous exercise leading up to bedtime can actually have the reverse effects.
So find some time in your day, as long as it isn't in the evening when you can sneak in some activity.
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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 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
During the day:
There's no such thing as a single perfect time to take a nap, but a commonly recommended window. For most people, early afternoon is best.
We are biphasic sleepers: we pack in most of our sleep at night, but most people's brains experience a dip in alertness somewhere between 1 and 4 p.m.
It is the state of impaired cognition, grogginess, and disorientation commonly experienced on awakening from sleep.
This is why most experts suggest avoiding naps between 40 and 60 minutes in length.