Exposure to natural light during the day helps regulate your circadian rhythm. Spend time outside or sit by windows to enhance your mood and sleep quality.
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Avoid screens at least an hour before bedtime. Blue light from phones and computers can disrupt your melatonin production, making it harder to fall asleep.
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Limit caffeine consumption, especially in the afternoon and evening. It can stay in your system longer than you think, impacting your sleep quality.
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While short naps can boost alertness, long or irregular naps during the day can interfere with nighttime sleep. If you nap, keep it to 20-30 minutes.
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Try to go to bed and wake up at the same time every day, even on weekends. Consistency reinforces your body's natural sleep-wake cycle.
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Your bedroom should be a sleep sanctuary. Make it dark, quiet, and cool, and invest in a comfortable mattress and pillows for optimal comfort.
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Melatonin or magnesium supplements can help some people with sleep issues. Consult a healthcare professional before starting any new supplement.
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Avoid heavy meals, alcohol, and excessive water close to bedtime. Opt for a light snack if you’re hungry, and stay hydrated throughout the day.
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