How can I get a better night’s sleep?
Wake up and go to bed at the same time every day
If you have the same sleep-wake schedule every day, your brain and body learn to anticipate when you’re going to wake up and when you are going to sleep. A regular rhythm means that all your internal body clocks can align so that you wake up with more energy and feel sleepy at bedtime.
Dim the lights
Two hours before your usual bedtime, your brain will start to produce melatonin, the hormone that tells the body to prepare for sleep. If there’s a lot of bright light around, it’ll interfere with the production of melatonin and the process of going to sleep. So, in addition to having a regular sleep-wake routine, think about your exposure to light. Dim the lights before bed. And then in the morning, get loads of natural light and, if you can, get outside where the light is brighter.
Winding down is not just for kids
Many adults rush around at 300 miles an hour all day, switch off the light, and wonder why they can’t sleep. There can be a lot of processing your brain needs to do before it can switch off, so think about how to slow down gradually. A wind-down routine includes a few simple actions that you repeat in the same order each night that cue your brain and body that it is time to prepare for sleep. Include something you enjoy, that makes you feel calm and safe.
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