Page 3 - Sleep.pdf

tired, so that you'll easily fall asleep.

Ë Let In Natural Light

Another way to improve your sleep is
to regulate your exposure to sunlight.
Melatonin, a natural hormone
controlled by light exposure, is key in
coordinating your sleep-wake cycle.

Your brain produces more melatonin
when it's dark, which makes you
sleepy, and less when it's bright out,
making you more alert and awake.

Try sitting next to a sunny window in
the morning, or take a stroll in the
bright sunlight before going to work.
Take as many work breaks as you This is the last thing you want if you
can during the day, and let as much want a good night's rest.
natural light into your home or
workplace as possible. Ë Have Your Last Coffee At

Ë Avoid Screens Two Hours 2 P.M.

People often have the wrong idea
Before Bedtime
that drinking coffee will lead to
When you're ready to sleep, the insomnia. While this is a myth,
room should be as dark as possible. coffee does take a while to exit your
The darker the environment, the system entirely.
more melatonin your body produces,

and the deeper you will sleep.
According to WebMD, 75 percent of
This is why it is crucial to avoid the coffee you consume will exit
phones, tablets, and screens at least your body after eight to 10 hours.
two hours before bedtime. The light So, drinking a cup or two of coffee
can obstruct your sleep and your in the morning won't affect how you
body's rhythms — and the blue light sleep at night.
emitted by electronics is especially
dangerous. However, try not to consume too
much caffeine later in the day.
In addition, the content that you Depending on your metabolism and
consume right before going to bed including nervousness and stomach
stimulates, rather relaxes, your body.

P.G. Better Living