Tips for A Restful Night
✦ A consistent routine is best. Going to bed and waking up at the same time, including on the weekends, allows the circadian rhythm to adjust.
✦ Avoid eating too close to bedtime. The need for your body to digest food can interfere with winding down for the night. It is beneficial to have your meal at least 2 hours before bed.
✦ Avoid having caffeine late in the day. Caffeine stays in the bloodstream for many hours after consumption, so it is best to avoid having it within 6 hours of bedtime.
✦ Cool down a little! As your body prepares for sleep, the internal temperature drops. An ideal bedroom temperature is between 60°F (15.5°C) and 67°F (19.4°C).
✦ Try exercising in the morning or early afternoon. High intensity exercise done early in the day promotes deep sleep in evening. The cortisol produced during exercise hinders the body from resting.
✦ Lights out! Melatonin is produced in dark environments and promotes drowsiness. If you need to sleep before the evening has become dark, blackout curtains are very helpful.
✦ Afternoon naps are great! Naps are a good way to have a little boost of energy. However, the best nap is about 30 minutes and not late in the day, otherwise it can interfere with sleep at night.