Get plenty of natural light
- Getting plenty of natural light exposure during the daytime can help you fall asleep.
- Your body is ready to produce melatonin at night.
- Melatonin is a hormone that your body naturally produces at night when light levels are low.
- Keep the blinds open during the day and get outside whenever you can.
Establish a comfortable environment
- Establishing a comfortable environment may help promote sleep.
- Turn down light levels.
- Read a book.
- Listen to soft/instrumental and non-abrasive music before bed.
- Do whatever works for you!
Reduce blue light exposure
- Blue light is emitted by smartphones and computers.
- Blue light reduces melatonin production, causes you to stay up longer, and negatively impacts your sleep quality.
- Try to put your phone, computer, or any other screen device down before going to bed.
Light exercise before bed
- Too much physical activity is equivalent to drinking 1 cup of coffee before bed.
- Participating in light exercise before bed is beneficial to increasing tiredness and easing the transition to sleep.
- Examples of light exercises include vacuuming, folding laundry, & sweeping the floors.
Consume tart cherry juice
- Tart cherry juice has been proven to increase melatonin production.
- This natural, dietary remedy can be useful for increasing quality and duration of sleep.
