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Ways to Improve Sleep


  1. Decrease blue light exposure in the evening.

    1. Blue light — which electronic devices like smartphones and computers emit in large amounts — is the worst in this regard

    2. Blue light messes with our circadian rhythm

    3. Wear blue light blocking glasses

      1. There are daytime and night time glasses

      2. https://www.swanwicksleep.com/

    4. Set your phone to filter blue light starting 2 hrs before bedtime

    5. Stop watching t.v. 2 hrs before bedtime

  2. Get more sunshine throughout the day.

  3. Do not consume caffeine after 12 pm.

    1. Caffeine stimulates the nervous system and may prevent your body from relaxing.

    2. Caffeine tends to stay in the body 6-8 hours after consumption.

  4. Don’t take naps

  5. Set a bed time and wake up routine and stay with it even on the weekends.

  6. May look at using Melatonin as a sleep aid.

    1. Lavender in a diffuser may also help aid in sleep.

  7. Don’t drink alcohol

  8. Decrease nighttime temperature.

  9. Cover all windows that might allow light into room.

  10. Use white noise or earplugs if there is traffic or loud sounds.

  11. Wear eye pillows.

  12. Remove all electronic devices from room

    1. Cell phones

    2. Computers

  13. Furniture placement and clean tidy room

  14. Don’t eat late at night as body will be digesting food.

  15. Journal to clear your mind.

  16. Take a relaxing bath.

    1. Use Epsom salts or lavender in water

  17. Don’t exercise before bed

    1. Exercise in the morning.


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