Avoid caffeinated beverages after 3 p.m. to ensure better sleep quality, as caffeine can disrupt your sleep cycle due to its long half-life.
Avoid vigorous exercise too close to bedtime as it can make it harder to fall asleep by increasing alertness and energy levels.
Refrain from using blue light devices like phones and computers within two to three hours of bedtime to promote the release of melatonin, the body's sleep hormone.
Consume magnesium-rich foods throughout the day and consider taking a magnesium supplement before bed to relax your body and improve sleep quality.
Engage in meditation before bed to calm the mind and promote relaxation, which can enhance sleep quality and duration.
Refrain from eating large meals right before bedtime to prevent discomfort, acid reflux, and blood sugar fluctuations that can disrupt sleep.
Consider drinking tart cherry juice earlier in the evening to potentially improve sleep quality and alleviate insomnia symptoms without disrupting sleep due to bathroom breaks.
Use earplugs and an eye mask to block out noise and light, ensuring a peaceful sleep environment conducive to restorative rest.