Create a good schedule to encourage great sleep. If you struggle with consistency, make it easier by treating yourself well with evening rituals that make getting to bed something you look forward to. Here are some factors to consider (click on any item for details):
__ Consistent Schedule
Set a bedtime, and try to stick to it most days. Set an alarm if you need to, and consider it your cutoff time for phone calls, texting and screen time. The more you stick to schedule, the more easy it becomes to naturally fall asleep and wake.
Eating within two hours of bedtime can signal your body that it’s supposed to stay awake and cause digestive issues that keep you from getting comfortable. If you’re hungry, limit bedtime eating to a small, light snack.
__ Blue Light
Getting to bed at a reasonable time is useless if you’re glued to your device for hours. Exposure to blue light from screens is thought to block melatonin, the sleep hormone. So ditch the tech a couple of hours before you snooze and make the bed a no-phone zone.
A nightly self-care act, such as taking a bath or massaging your feet, can signal relaxation.
Brew a cup of chamomile or peppermint herbal tea to soothe your belly and relax your mind.
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