Increase bright light exposure during the day

Your body has a natural time-keeping clock known as your circadian rhythm. Natural sunlight or bright light during the day helps keep your circadian rhythm healthy. This improves daytime energy, as well as night-time sleep quality and duration. Try getting daily sunlight exposure or artificial bright light from bulbs etc. By maintain high energy levels during the day, its easier for your body to fall into deep sleep at night.

Reduce blue light exposure in the evening

Exposure to light during the day is beneficial, but night-time light exposure has the opposite effect. Blue light tricks your body into thinking it’s daytime. There are several ways you can reduce blue light exposure in the evening.

Our recommendations are:

• Wear glasses that block blue light.
• Download / install an apps that block blue light on devices.
• Stop watching TV and turn off any bright lights 2 hours before heading to bed.

Reduce irregular or long daytime naps

While short power naps are beneficial, long or irregular napping during the day can negatively affect your sleep. Long daytime naps may impair sleep quality. If you have trouble sleeping at night, stop napping or shorten your naps.

Try to sleep and wake at consistent times

Your body’s circadian rhythm functions on a set loop, aligning itself with sunrise and sunset. Get into a regular sleep or wake cycle — especially on the weekends. If possible, try to wake up naturally at a similar time every day.

Optimize your bedroom environment

Many people believe that the bedroom environment and its setup are key factors in getting a good night’s sleep. Optimize your bedroom environment by eliminating external light and noise to get better sleep.

2020, Bielay