Increase Bright Light Exposure: Boosts circadian rhythm for better daytime energy and improved nighttime sleep. Daily sunlight or artificial bright light recommended, especially for those with sleep issues.
Take a Relaxing Bath or Shower: A warm bath or shower before bedtime promotes relaxation. Studies show improved overall sleep quality and faster sleep onset.
Avoid Late-Day Caffeine: Caffeine consumption close to bedtime worsens sleep quality. Caffeine's stimulating effect on the nervous system can hinder natural relaxation.
Manage Daytime Naps: Long or irregular daytime naps may negatively impact nighttime sleep. Short power naps are beneficial, but excessive daytime sleeping can disrupt sleep patterns.
Maintain Consistent Sleep Schedule: Consistent sleep and wake times help regulate circadian rhythm and improve long-term sleep quality. Irregular sleep patterns can lead to poor sleep and altered melatonin levels.
Consider Melatonin Supplement: Melatonin supplements aid relaxation and faster sleep onset. Effective for treating insomnia and helpful for adjusting to new time zones.
Explore Other Supplements: Ginkgo biloba, glycine, valerian root, magnesium, L-theanine, and lavender may promote relaxation and sleep quality. Use supplements cautiously and one at a time, combined with other sleep strategies.
Avoid Alcohol Before Bed: Alcohol disrupts sleep patterns, including reducing melatonin production. Associated with increased symptoms of sleep apnea and snoring.
Avoid Late-Night Eating: Late-night meals can negatively affect sleep quality and hormone release. Focus on the quality and type of snacks consumed before bedtime.