Top Ten Tips to a Better Night’s Sleep
Maintain a daily routine. Your circadian clock thrives on a basic schedule – sleep, wake, eat, exercise times maintained generally the same day after day can be helpful.
Avoid screens 2 hours before going to bed. Exposure to the blue light of iPhones, Ebooks, laptops, and computers reduces melatonin secretion, affects sleep onset, and delays the circadian rhythm. Reading a book is a great option.
Darken your room. Even 10% light exposure at night can impact sleep. If you open your eyes in your room and can still see the edges of the furniture you may be in too much light. Wearing an eye mask is a good option.
Avoid alcohol. Even small amounts disrupt sleep.
Consume a small amount of protein at bedtime. This can help in particular if you wake up hungry at night, a form of nocturnal hypoglycemia.
Take a Calcium / Magnesium supplement at bedtime. This can help calm the mind, relax the body and allow for easier sleep onset.
Exercise in the daytime. This helps increase endorphins and reduce the stress-hormone cortisol – a stress hormone that if elevated over time can disrupt the natural sleep rhythm. Ideally, exercise outside!
Sleepy Time tea at bedtime. Relaxing helps help the mind settle.
Ensure the room temperature is slightly cool. 18.3 degrees Celsius or 65 degrees Fahrenheit is ideal.
Meditation, in any form. Visualizations, mindfulness, and breathwork all focus our attention and harness the mental noise and worry-loop thinking. Meditation directs our mental power to focus on our breath, separate from our thoughts, and relax our bodies.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7274952/