Avoid sleeping in—even on weekends. Unhealthy daytime habits and lifestyle choices can leave you tossing and turning at night and adversely affect your mood, brain and heart health, immune system, creativity, vitality, and weight. Say no to late-night television. During the day, many of us overstress our brains by constantly interrupting tasks to check our phones, emails, or social media. Spicy or acidic foods can cause stomach trouble and heartburn. Limit naps to 15 to 20 minutes in the early afternoon.
Have your coffee outside, for example, or eat breakfast by a sunny window. Eating lots of sugar and refined carbs such as white bread, white rice, and pasta during the day can trigger wakefulness at night and pull you out of the deep, restorative stages of sleep. Avoid alcohol before bed. This will make it easier for you to fall back to sleep. Drinking lots of fluids may result in frequent bathroom trips throughout the night. Try to make dinnertime earlier in the evening, and avoid heavy, rich foods within two hours of bed. Be smart about napping. Spicy or acidic foods can cause stomach trouble and heartburn. You can minimize the impact by using devices with smaller screens, turning the brightness down, or using light-altering software such as f. Making simple but important changes to your daytime routine and bedtime habits can have a profound impact on how well you sleep, leaving you feeling mentally sharp, emotionally balanced, and full of energy all day long. This simulates sunshine and can be especially useful during short winter days. But by experimenting with the following tips to find the ones that work best for you, you can enjoy better sleep at night, improve your mental and physical health, and improve how you think and feel during the day. Wind down and clear your head Do you find yourself unable to sleep or waking up night after night? If you give in to the drowsiness, you may wake up later in the night and have trouble getting back to sleep. Not only does the light from a TV suppress melatonin, but many programs are stimulating rather than relaxing. Avoid drinking too many liquids in the evening. For others, eating before bed can lead to indigestion and make sleeping more difficult. Try to go to sleep and get up at the same time every day. Relaxation techniques for better sleep Practicing relaxation techniques before bed is a great way to wind down, calm the mind, and prepare for sleep. Cut back on sugary foods and refined carbs. Try to finish moderate to vigorous workouts at least three hours before bedtime. If you need some light to move around safely, try installing a dim nightlight in the hall or bathroom or using a small flashlight. Avoid sleeping in—even on weekends. For better sleep, time your exercise right Exercise speeds up your metabolism, elevates body temperature, and stimulates hormones such as cortisol. Keep the lights down if you get up during the night. Keep curtains and blinds open during the day, and try to move your desk closer to the window.
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