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
Keeping a sleep diary of your activity before bed, which helps to ensure you avoid the worst triggers.
You should avoid doing anything strenuous or stressful within a few hours of sleep time
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Many e-readers are backlit with blue frequencies of light, which can fool the brain into thinking that it’s still daytime.
Reading on these devices for a few hours before bed seems to suppress melatonin (the sleep hormone) and therefore makes it harder to doze off, compared to a tra...
121
1.47K reads
Don't drink caffeine after dark. If you have your last coffee in the early afternoon, most of the caffeine will have been flushed out of your body by 11pm.
Although avoiding coffee or tea within 6 hours of going to bed will make it much easier to drop off, it is unclear wh...
115
1.59K reads
Many restless nights can be linked to sleep apnoea – a condition linked to snoring, in which the airways becomes constricted when you are unconscious.
There are several causes, but some cases may be easily solved by switching from lying on your back, to sleeping on your front or ...
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1.54K reads
Meals high in carbohydrates and protein (especially oily fish), but low in fat, show moderate benefits to overall sleep duration and quality, **provided they are eaten at least 1 hour before you plan to sleep.**
133
1.49K reads
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A sleep diary will give you important insights into your sleep habits.
For one week, write down:
Don't eat any heavy foods within two hours of bed time.
If you get too hungry as bedtime creeps around, there are a few foods that are okay to eat before bed, and can even help you sleep—like bananas, oatmeal, and whole wheat bread, to name a few.
Stay away from caffeine as much as possible in the hours before sleep—or even in the afternoon if you can help it.
While alcohol may seem like it helps you fall asleep, it won't give you the kind of deep sleep your body needs. If you drink, do it a few hours before you go to...
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