Find a Relaxing Activity - Deepstash

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Cultivate the Perfect Evening Routine to Avoid Insomnia and Fall Asleep Easier

Find a Relaxing Activity

Choose something low-key to do before bed, like reading a real paper book. Bright screens, like the one on your TV or computer, emit blue light which suppresses melatonin, the hormone that encourages your body to sleep. 

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Creating a sleep-inducing environment
  • Turn the temperature between 60 and 72 degrees.
  • Turn off the lights. Artificial light suppresses your body’s production of the sleep hormone melat...
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;
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

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.
Basic categories of nap
  • The Preparatory Nap: This is the planned nap. The responsible nap.
  • The Habitual Nap: You make time for it regularly. It's a habit and it's scheduled.
  • The...
When to nap

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.

Sleep inertia

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.