25 sentences that’ll improve your sleep quality more than $240 worth of prescription sleeping pills:
Getting sunlight first thing in the morning sets your ‘biological clock’ and makes it easier to fall asleep at night.
You fall asleep faster and improve your sleep quality by setting the temperature to 60 to 67 degrees Fahrenheit (15.6 to 19.4 degrees Celsius).
Phones and TVs emit blue light and suppress your melatonin (sleep hormone) and make it harder to fall asleep.
Avoid them 1 hour before bed to get quality sleep.
Avoid them 1 hour before bed to get quality sleep.
Avoiding stimulating activities 2 hours before bed allows your mind to get in a relaxed state and fall asleep easier.
The amount of light in your room influences how fast you fall asleep.
Invest in blackout curtains to make your room darker.
Invest in blackout curtains to make your room darker.
Exercise increases body temperature and heart rate, making it harder to fall asleep.
Avoid exercise 2 hours before bed.
Avoid exercise 2 hours before bed.
Caffeine blocks adenosine receptors, making it hard to fall asleep.
Since it can take 10 hours for caffeine to leave your system, stop consuming it 10 hours before bed.
Since it can take 10 hours for caffeine to leave your system, stop consuming it 10 hours before bed.
Your body has an internal clock it follows called the “circadian rhythm.”
Stick to a consistent bed time and wake up time to fall asleep easier and wake up feeling refreshed.
Stick to a consistent bed time and wake up time to fall asleep easier and wake up feeling refreshed.
Meditating for 10 to 15 minutes before bed can have tremendous effects on your ability to fall asleep.
Studies show that meditation reduces anxiety, heart rate, and blood pressure.
Studies show that meditation reduces anxiety, heart rate, and blood pressure.
Comfort plays a huge role in your sleep quality and quantity.
Look at your mattress and pillow as an investment.
Look at your mattress and pillow as an investment.
Eating before bed can disrupt sleep quality because of digestion.
Avoid eating 1 to 3 hours before bed.
Avoid eating 1 to 3 hours before bed.
Exercise in the day to make it easier to fall asleep at night.
Only using your bed for sleep and sex will make it easier to fall asleep.
Your brain will stop associating your bed with stimulating activities and reduce the amount of time you spend lying awake overthinking.
Your brain will stop associating your bed with stimulating activities and reduce the amount of time you spend lying awake overthinking.
Charge your phone across the room so you can’t hit snooze when the alarm goes off.
If you're awake after about 20 minutes in bed, go and read awhile to relax.
Nicotine makes it harder to fall asleep so avoid it 1 hour before bed.
7 tips to sleep better tonight:
1. Get sunlight
2. Set temperature to 60-67 degrees
3. Avoid blue light before bed
4. Avoid stimulating activities before bed
5. Get blackout curtains
6. Don’t exercise before bed
7. Quit caffeine 10 hours before bed
1. Get sunlight
2. Set temperature to 60-67 degrees
3. Avoid blue light before bed
4. Avoid stimulating activities before bed
5. Get blackout curtains
6. Don’t exercise before bed
7. Quit caffeine 10 hours before bed
8 more tips to sleep better tonight:
1. Consistent sleep schedule
2. Meditate before bed
3. Invest in quality mattress + pillow
4. Exercise in the day
5. Only use bed for sleep + sex
6. Charge your phone across the room
7. Read if you can’t fall asleep
8. No nicotine before bed
1. Consistent sleep schedule
2. Meditate before bed
3. Invest in quality mattress + pillow
4. Exercise in the day
5. Only use bed for sleep + sex
6. Charge your phone across the room
7. Read if you can’t fall asleep
8. No nicotine before bed
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