Optimize circadian rhythm with daylight exposure. Enhances energy, sleep quality, and duration. Beneficial for insomnia and older adults' sleep.
Nighttime light exposure disrupts sleep. Blue light from devices is particularly harmful. Reduce exposure with popular methods.
Caffeine's benefits include focus and energy. Late consumption disrupts sleep. Avoid coffee after 3–4 p.m., opt for decaf instead.
Short power naps are beneficial, but long or irregular daytime napping can disrupt sleep. Individual effects vary.
Maintain consistent sleep and wake times for better sleep quality. Irregular patterns disrupt circadian rhythm and melatonin levels.
Melatonin supplements improve sleep quality, aid in falling asleep faster, and help adjust to new time zones. Start with a low dose and consult a healthcare provider.
Ginkgo biloba, glycine, valerian root, magnesium, L-theanine, and lavender are natural remedies that may improve sleep and relaxation.
Alcohol disrupts sleep, causes snoring, and affects melatonin and growth hormone production, impacting sleep quality and hormones.
Create a sleep-friendly bedroom: minimize noise, light, and distractions, ensuring a quiet, relaxing, clean environment for optimal sleep quality.
Optimize sleep temperature: Keep the bedroom around 70°F (20°C) for better sleep quality, as higher temperatures can disrupt sleep and increase wakefulness.
Late-night eating can impact sleep and hormone release. High-carb meals 4 hours before bed aid sleep, but low-carb diets may also improve sleep quality.