Sleep Experts Share Tips for Better Bedtime Routine
Sleep experts have shared several strategies to improve your bedtime routine. These tips focus on managing light exposure, diet, and relaxation techniques to enhance sleep quality.
Start by limiting exposure to electronic devices at least an hour and a half before bed. The blue light emitted can delay the production of melatonin, a hormone that regulates sleep. Additionally, lower or dim your home lights to signal to your body that it's time for bed.
Diet plays a significant role in sleep quality. Sugar and high-fructose corn syrup can significantly increase blood sugar levels, making it harder to fall asleep. Eating high amounts of sugar can also lead to restlessness and less deep sleep at night. To counter this, pair sweets with protein or healthy fats to stabilize blood sugar levels and slow down its release.
Natural sleep aids like herbal tea, CBD oil, and essential oils can promote relaxation and help wind down before bed. Another helpful habit is taking a warm bath an hour and a half before bed. This can help lower body temperature and signal to your body that it's time for sleep.
Long-term consumption of sugar, especially before sleep, can disrupt sleep quality by raising blood sugar levels, making it harder to fall asleep, and potentially hindering deep, restful sleep over time. Eating protein may aid in producing more orexin, a hormone that regulates appetite and sleep.
Incorporating these strategies into your bedtime routine can help improve sleep quality. By managing light exposure, diet, and relaxation, you can create an optimal environment for a good night's rest.
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