Limit Naps: – If you need to nap during the day, keep it short (20-30 minutes) and avoid napping too close to bedtime.
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Expose Yourself to Natural Light: – Spend time outdoors during daylight hours, especially in the morning. Exposure to natural light helps regulate your body's internal clock.
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Limit Bedroom Activities: – Reserve your bedroom for sleep and intimate activities. Avoid working, watching TV, or using electronic devices in bed.
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Stay Mindful of Your Sleep Position: – Find a comfortable sleep position that supports good spinal alignment. Consider using pillows to support your neck and back.
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Keep a Sleep Diary: – Track your sleep patterns, daily activities, and bedtime routine. This can help identify patterns or habits that may be affecting your sleep.
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Limit Liquid Intake Before Bed: – Reduce the consumption of liquids close to bedtime to minimize the likelihood of waking up for bathroom trips during the night.
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Consider a Relaxing Bedtime Snack: – Some people find that a light snack before bedtime, such as a small serving of yogurt or a banana, can promote better sleep. Avoid heavy or sugary snacks.
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Make incremental improvements and stick to good sleep practices to improve sleep quality. If sleep issues persist, see a doctor or sleep specialist.
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