Decrease blue light exposure in the evening.
Blue light — which electronic devices like smartphones and computers emit in large amounts — is the worst in this regard
Blue light messes with our circadian rhythm
Wear blue light blocking glasses
There are daytime and night time glasses
Set your phone to filter blue light starting 2 hrs before bedtime
Stop watching t.v. 2 hrs before bedtime
Get more sunshine throughout the day.
Do not consume caffeine after 12 pm.
Caffeine stimulates the nervous system and may prevent your body from relaxing.
Caffeine tends to stay in the body 6-8 hours after consumption.
Don’t take naps
Set a bed time and wake up routine and stay with it even on the weekends.
May look at using Melatonin as a sleep aid.
Lavender in a diffuser may also help aid in sleep.
Don’t drink alcohol
Decrease nighttime temperature.
Cover all windows that might allow light into room.
Use white noise or earplugs if there is traffic or loud sounds.
Wear eye pillows.
Remove all electronic devices from room
Cell phones
Computers
Furniture placement and clean tidy room
Don’t eat late at night as body will be digesting food.
Journal to clear your mind.
Take a relaxing bath.
Use Epsom salts or lavender in water
Don’t exercise before bed
Exercise in the morning.
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