Decompress from your day The brain is preparing for sleep about two hours before our actual bedtime. That waking system has to slowly come down to allow the sleep system to take over. Set an alarm an hour to two prior to your expected bedtime to remind you to wind down from the day. Do something you truly enjoy and find relaxing. Don’t wind down with your gadgets If you do decide to catch up on your favorite show, don’t do it on your computer or tablet. Even just a few seconds of exposure from a blue light-emitting device an hour before bed can disrupt the melatonin rhythm, a rhythm that is so critical to helping us fall asleep, stay asleep and wake up feeling refreshed. Eat a light, pre-bedtime snack In our perpetually dieting world, it’s not uncommon to lie in bed hungry, but not wanting to eat in an effort to save calories. However, hunger is stimulating and fragments sleep. Eating a light carbohydrate or protein snack prior to ...
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