Plus expert-backed tips to help you sleep better.
If you’re routinely sleeping under seven hours per night, these tips can help nudge you toward the recommendations, which will also help you eat better.It’s especially problematic if you eat a big meal close to bedtime, even more so if you have GERD. Ideally, allow at least two hours between your last morsel and bedtime. If you’re too hungry to sleep, have a light snack.Caffeine is a stimulant, and it takes longer to clear your system than you might think. TheStay within healthy drinking limits.
Those limits are one drink per day for women and two drinks per day for men. While alcohol makes you sleepy at first, it causes other disruptions that ultimately reduce your quality of sleep.Sunlight helps regulate your circadian rhythm, the internal clock that tells you when to wake up and when it’s time to go to bed.Getting regular exercise is beneficial for sleep. And your workouts don’t have to be strenuous to count toward this goal.Reduce your use of electronics at night.
To extend the time you spend asleep, try going to bed 30 minutes earlier and waking up 30 minutes later.This could include deep breathing, mediation, and journaling. The goal is to get your brain and body ready for bed.
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