Improve your sleep environment - Deepstash
Sleep Better

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

Sleep Better

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 Improve your sleep environment

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 and sex. No TV or working in bed - it will be easier to wind down when the brain associates the bedrom with just that. 

2.58K

9.28K reads

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Influence exposure to ligh

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 withi...

2.92K

12.1K reads

Melatonin

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 a...

2.56K

11.7K reads

Ways to get back to sleep

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, non-stimulating activity.
  • Postpone worrying and brainstorming.

2.76K

10.7K reads

Nighttime snacks help you sleep

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

2.8K

11.7K reads

Effects of exercising on sleep

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 exercise improves sleep quality.
  • It can take several months of regular activity before you experien...

2.93K

10.9K reads

Be smart about what you eat and drink

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 back on sugary foods and refined carbs.

2.62K

11.2K reads

Relaxation techniques for better sleep

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 all the muscles as tightly as you can, then completely relax. Work your way up to...

3.12K

8.33K reads

Keep in sync with your body’s natural sleep-wake cycle

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;
  • Fight after-dinner drowsiness. If you get sleepy w...

3.44K

17.8K reads

CURATED FROM

CURATED BY

lau_w

Healthy mind in a heathy body is a motto I live by.

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Change your sleep environment

If you can’t sleep, it might be your room’s fault. 

Excess noise and light can keep us awake. Temperature also plays a big role. According to the National Sleep Foundation, the ideal temperature for shut-eye is around ...

Sleep is the most productive thing you do all day

The quality of life decreases when we don't get enough sleep. To improve your quality of sleep:

  • Keep it cool, dark, and quiet. A temperature between 65 and 72 degrees Fahrenheit (18-22 degrees celsius) is recommended.
  • No screens before bed. ...

Daily Habits for Better Sleep

Daily Habits for Better Sleep

  • Get outside. Aim for at least 30 minutes of sun exposure each day.
  • Turn out the lights. When it gets dark outside, dim the lights in your house and reduce blue or full-spectrum light in your environment.
  • Avoid caffeine and stop smoking or chewing tobacco.
  • Use the bedr...

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