GOOD SLEEP for Bedtime habits

 LAY OUT YOUR CLOTHES-
You can help your body recognize that bedtime is looming by setting routines and repeating them every night, like laying out your nightwear. If peoples establish nightly routines, they can help brain shift into sleep mode faster. 

FIX THE LIGHTS-  As it starts getting dark outside, your body releases the chemical melatonin, which peaks at 2-3 am. It automatically makes you sleepy. Any kind of light (gadgets, phones, iPads) that interferes with the secretion of melatonin, causes a delay in sleep and poor quality slumber. Lights in the bedroom should be dimmed and gadget use avoided for a least one hour prior to bedtime.

 

NO STIMULANTS-   A heavy meal or spicy snack too close to bedtime can leave your digestive system working overtime. Also, any substance high in caffeine or nicotine acts as a stimulant and interferes with the ability to fall asleep. They are best avoided for at least 4-6 hours before bed. Also, contrary to common belief, alcohol relaxes and induces sleep only initially. In the long run, It actually keeps you from getting the deep, restorative REM sleep you need to feel refreshed. 

BREAKFAST, RICH IN VITAMIN B6, AND SUNLIGHT EXPOSURE IN THE MORNING HOURS (FOR AT LEAST 10 MIN) IS KNOWN TO IMPROVE SLEEP QUALITY.

CUT THE NOISE-  High intensity sounds can cause arousals (periods of wakefulness is sleep) resulting in poor quality of sleep. It results in fatigue during the day. For instance, intense traffic noise causes increased cortisol  levels, resulting in poor sleep. So, What content you watch or listen to before sleeping is also crucial. Soothing chants or symphonies, a light banter with kids or simply catching up with your spouse can put you at ease.