- To sleep better: make the bedroom pitch black... - Deepstash

   - To sleep better: make the bedroom pitch black and cool, avoid alcohol and food before bed, reduce evening exposure to blue light from screens, exercise earlier in the day, establish a consistent wake-up time, use relaxation techniques.

   - Addressing sleep issues through changes to sleep hygiene, bedroom conditions, and behavior can improve sleep more than sleeping pills in many cases. Cognitive behavioral therapy for insomnia is highly effective.

   - Prioritizing sleep is as important as diet, exercise and other lifestyle factors. Good sleep enhances overall health and functioning.


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Practice good sleep hygiene

  • Try to sleep for seven to nine hours a night.
  • Keep consistent wake-up and bedtimes.
  • Keep the bedroom cool, quiet and dark.
  • Avoid alcohol, caffeine, and exercise before bed.
  • Turn off your screens 30 to 60 minutes before you need to sleep.

How Can We Get More Sleep?

How Can We Get More Sleep?

Having a regular sleep schedule, avoiding caffeine and alcohol before bedtime and removing phones and computers from the bedroom are among the Centers for Disease Control and Prevention’s “sleep hygiene” guidelines


How to Sleep Better

  • Develop a “power down” ritual before bed, limiting the use of technology and bright lights.
  • Use relaxation techniques like yoga or meditation.
  • Get some sun exposure every day.
  • Avoid caffeine.
  • Stop smoking or chewing tobacco.

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