9 expert tips for better sleep

Don’t go to bed too hungry or too full

It's worst if you have GERD and consume a heavy meal before night. Leave at least two hours between your last meal and bedtime. Have a little snack if you're too hungry to sleep.

Cut down on caffeine after midday.

Stimulant caffeine stays in your bloodstream for longer than you would expect. While most individuals finish in approximately five hours, it might take twice as long for others.

Stay within healthy drinking limits. 

Women are allowed one drink per day, but males may have up to two. While alcohol might temporarily induce drowsiness, it eventually has negative effects on sleep quality.

Get some daily fresh air.

The internal clock that tells you when it's time to sleep and when it's time to get up is called your circadian rhythm, and exposure to sunlight helps keep it in sync.

Participate in activity most days. 

Exercising on a regular basis might help you get better sleep. And remember, even moderate exercise might help you reach your objective.

Keep your bedroom primed for sleep. 

It ought to be brisk, dark, cozy, and hushed all the while.

Reduce your use of electronics at night. 

To reduce the temptation to check your feed, charge your phone across the room.

Be consistent with bedtimes and wake times. 

Try going to bed 30 minutes earlier and getting up 30 minutes later to increase the total amount of time you spend sleeping.

Participate in relaxing rituals. 

Breathing exercises, meditation, and writing in a journal are all possibilities. The purpose is to prepare your mind and body for sleep.


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