Nightly practices that could be covertly sapping your vitality

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Getting a good night's sleep is essential for our well-being. Here are some simple habits that can help improve your sleep quality, as suggested by Mimi Lawrence in her article.

Firstly, it's important to avoid screens before bedtime. The blue light they emit can suppress melatonin, a hormone that helps regulate sleep, making it harder to get deep, restorative sleep. So, put away your phones and other devices at least an hour before bedtime.

Another habit that can affect sleep is eating heavy meals before bed. Eating late can make it harder to fall asleep and prevent reaching deeper stages of sleep, compromising sleep quality. It's best to finish eating at least three hours before bedtime. If you feel hungry later, opt for something light like a small handful of nuts or a cup of herbal tea.

Staring at screens late at night can also mess with your sleep, leaving you tired the next day. To avoid this, consider charging your phone outside the bedroom or putting it on airplane mode an hour before sleep.

Creating a sleep-friendly environment is crucial for restorative sleep. Aim for a temperature of around 65-68°F (18-20°C). Keeping the bedroom tidy can promote peaceful sleep and help you wake up with more energy. Investing in blackout curtains, an eye mask, earplugs, or a white noise machine can also help create a sleep-friendly environment.

Avoiding a noisy, bright, or warm environment can also help. A nervous system on edge due to these factors can prevent sleep.

Overthinking about the day and tomorrow's to-do list can also prevent restorative sleep. Writing down your thoughts before sleep can help signal your mind to rest.

Lastly, maintaining a consistent sleep schedule, even on weekends, can improve sleep quality. An erratic sleep schedule means the body never knows when to start winding down and preparing for rest, compromising sleep quality. Going to bed at wildly different times can result in poor sleep quality even when enough hours are obtained.

By adopting these simple habits, you can improve your sleep quality and wake up feeling refreshed and ready to take on the day.