Sleep deprivation is exhausting on physical and mental health, so this is what you need to do to get the most out of bedtime.
Like finding success in many things in life, routine is key. You can work on sleep cues to let your body know bedtime is imminent, and it’s time to shut down. This could be as simple as washing your face and applying moisturizer, but the sleep benefits are huge.
The 15-Minute Rule
If you happen to wake up in the middle of the night, do all you can to avoid looking at the clock. But if you feel you’ve been awake for longer than 15 minutes, leave the bedroom. When you associate your bed to tossing and turning, stress can quickly build.
Go downstairs, read for five to 10 minutes, then try to go back to bed when your eyes get heavy. Don’t make the bedroom a battleground!
No Blue Light
The blue light that comes from your phone is modern-day daylight, and will inhibit the development of melatonin, the sleep hormone.
Don’t mess with your body before bed by being on the phone before switching the lights off. Sure, you’ll probably fall asleep still, but it may be disrupted sleep due since you haven’t produced optimal levels of melatonin.
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