Discover the habits of sleep experts that can help you achieve the best night's sleep. These 5 bedtime rituals are essential for quality rest.
Maintain a Consistent Schedule
Sleep experts go to bed and wake up at the same times every day, even on weekends. This routine helps regulate their internal body clock.
Create a Relaxing Bedtime Routine
Experts unwind before bed by practicing relaxation techniques like deep breathing or gentle stretches. This signals the body that it's time to wind down.
Keep the Bedroom Comfortable
A comfortable sleep environment is crucial. Experts maintain a cool, dark, and quiet room for optimal sleep conditions.
Limit Screen Time
Sleep experts avoid screens before bedtime. The blue light emitted by devices can interfere with the production of melatonin, a sleep-inducing hormone.
Experts avoid heavy, spicy, or large meals close to bedtime. They opt for light, sleep-friendly snacks if necessary.
Experts stay hydrated but avoid excessive fluids before bed to prevent frequent wake-ups to use the restroom.
Say No to Caffeine and Alcohol
Sleep experts avoid caffeine and alcohol before bedtime, as they can disrupt sleep patterns.
Short power naps can be refreshing, but experts keep them to a minimum during the day to avoid interfering with nighttime sleep.
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