Go to bed at the same time
A daily routine before bedtime is one of the most critical factors for the best sleep. Studies have shown that going to bed within a one-hour window every night is vital to prepare the body to go through the sleep cycles optimally.
Get a healthy dose of sunlight
Natural sunlight has a vital role for a balanced biorhythm, telling your body if it is day or night time. As a part of this, it regulates the production of serotonin, the direct precursor to the sleep hormone melatonin. For sufficient melatonin levels at night, it's a good idea to get a healthy 15-30 minute dose of sunlight in the morning and later when the sun is close to its peak.
Block blue light before bedtime
Blue light affects your body's melatonin levels via specialized photoreceptors in your eyes. LED lights emit large amounts of blue light; it is crucial to filter out this kind of light close to bedtime. In case you want to continue watching TV or working on your computer, we recommend using Blue Light Blocking Glasses.
Take minerals to improve sleep
Magnesium positive effects include increased relaxation, stress reduction, and better sleep quality. Zinc is another essential mineral that regulates sleep and improves memory. Restrict eating before bed During sleep, your brain washes away toxins by circulating fluids. Make sure to restrict eating 3-4 hours before bedtime to keep digestion shut off. Also, several studies indicate that eating late at night correlates with various types of sleep disorders.
Sleep in a pitch dark room
There is a strong connection between light exposure and melatonin regulation. For the best rest, make sure there are no artificial light sources in your bedroom, including electronics like computers, phones, or LED alarm clocks.
Sleep in complete silence
Noise makes your adrenal glands release cortisol, the body's primary stress hormone, reducing your sleep quality. Sounds from 40dB are likely to activate the brain's threat vigilance; consequently, you are aroused and potentially fully awakened. Using earplugs could be a solution to have a quiet sleeping environment if you see disturbances in your sleep.
Lower the bedroom temperature to 64°F (18°C)
The body's circadian rhythm is strongly related to the body's temperature regulation. During the night, your body has a lower core temperature. To have better sleep, aim for a bedroom temperature between 60°F (15.5°C) and 67°F (19.5°C).