Quality sleep is essential for good health. I recommend these effective practical tips for improved sleep duration and quality.
• Limit blue light or blue screens in the bedroom by using dim bulbs and avoiding electronic devices while on the bed. Blue light inhibits the production of the melatonin hormones while darkness stimulates the secretion of more melatonin chemicals, significantly improving your sleep cycle.
• Avoid caffeinated beverages or alcoholic drinks in the evenings and mind what you eat during the day. Indulge more foods high in vitamin D and your exposure to sunlight while you cut off unhealthy eating habits. Vitamin D from sunlight alleviates insomnia and sleep apnea conditions by boosting the circadian rhythm.
Other tips
• Avoid daytime naps as they lower your nighttime sleep quality.
• Have a consistent sleeping schedule, try your sleep and wake up simultaneously daily.
• Learn mindful practices such as yoga or meditation to aid your brain is calm and lower stress or negative thoughts that disrupt your peaceful sleep.
• Engage in moderate exercises during the day to boost the release of melatonin hormones and improve circulation for a better night’s rest.
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