Tip #1: Get enough sunlight exposure during the day
Taking an adequate amount of sunlight during the day helps your circadian rhythm to stabilise. Also, it can improve your daytime energy and promote better sleep quality and duration at night. As much as possible, spend some time getting enough sunlight exposure. If not, as an alternative, you can opt to invest in an artificial bright light device, but still, nothing beats the natural.
Tip #2: Reduce exposure to blue light before going to bed
Getting enough light exposure during the day is good, but it has the opposite effect at night. We’re not saying that it’s terrible and you should not turn your lights on. It’s just that lights can influence the body’s circadian rhythm, and too much of it can trick your brain into believing that it’s still daytime. If it thinks that it’s still morning or afternoon, it will stop the production of melatonin, which helps you sleep and relax.
Blue light from your mobile phone or other electronic devices is the worst sleep blocker. To minimise its effect, what you can do is stop watching T.V. at least two hours before you sleep or download an app on your phone or computer that blocks blue light.
Tip #3: Don’t consume any caffeine late in the afternoon or at night
Caffeine can keep us alert, enhance our focus, and increase our energy which is vital during the day but a curse at night. If your nervous system is stimulated at night or late in the day, you’ll have difficulty relaxing. You should take your daily shot of espresso during breakfast and stay away from it in the afternoon. Having coffee after 3:00 or 4:00 pm can keep you awake at night and leave you feeling cranky in the morning!
