1. Try to get to bed and wake up at the same times every day.
The reason to do this is to keep your circadian rhythm in proper regulation. This term refers to the biological timer that governs a number of key body processes, including that which impacts your sleep. If you retire at roughly the same time each night, you can ensure that this rhythm is undisturbed and that your metabolism and energy reserves remain in correct alignment.
2. Create a quiet, dark sleeping space.
Light, or the lack thereof, is a critical signal to the body when it comes to sleep and the circadian rhythm. Fortunately, it is not difficult to ensure that your bedrooom space is completely dark and as quiet as possible. The improvements in your sleep quality are sure to be astonishing if this tip is followed. Another useful pointer is to start dimming your home’s lights a few hours prior to going to bed. Make sure that your mattress is comfortable, find out more about Purple mattresses and find the perfect one for you.
3. Strive for 15 minutes of exposure to early morning light each day.
Just as the circadian rhythm requires darkness in order to faciliate proper sleep, it also requires a dose of early morning light each day to get the waking process underway. Ensuring that your eyes receive exposure to daylight within two hours of sunrise is extremely important. The light should be actual direct exposure, not light viewed through glass, as the latter tends to filter out beneficial frequencies. Doing this with regularity keeps the circadian rhythm functioning as it should.
4. Stay away from screens at bedtime.
Avoid engaging with electronic devices including mobile phones, televisions, computers, and tablets prior to bed. Growing bodies of evidence suggest that excessive use of these tools is fostering serious public health concerns. In response, numerous manufacturers have attempted to integrate night-friendly displays meant to eliminate the blue and green light known to disrupt slumber. If you find it impossible to avoid use of devices in the evening, try to invest in a pair of glasses that block these types of lights. But, whenever possible, try to limit screen time before you retire each night.
5. Keep sleep surroundings pleasantly cool.
Remember that the human body anticipates a cooling of the ambient temperature during sleep. As such, if you maintain your bedroom at a higher temperature, you run the risk of suffering the same sort of disruptions in slumber as you might experience on a balmy summer night, so always keep sleeping spaces cool.