Establish a schedule, which recognizes the natural response of your body to dark and light, to stay in sync with your body’s circadian rhythm. Use the following tips to move toward true circadian health:
- Stick to Your Sleep and Wake Routine
Go to bed and wake up at the same time each day to maintain your sleep and wake routine. Do not deviate from your sleep and wake routine for over one hour on weekdays and over two hours on the weekends. You need to stick to your sleep and wake routine.
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- Quality of Light
Spend time outside during the day to get natural light exposure. If you are unable to get natural light, use blue-enriched white light inside your home. Ensure your bedroom is dark when you are sleeping. Or use an eye mask to ensure light does not reach your eyes.
- Use Lighting to Wind-Down Just Before Dark
Minimize bright light and move toward warm orange light to mimic the fading light as the sunsets. Mimic the fading to promote sleep. You can do this three hours before you go to sleep.
- Do Not Ignore Nighttime Light
Light can make your brain believe it is daytime since light suppresses melatonin and encourages alertness. The melatonin tells the brain that it is nighttime. If necessary, use dim red-orange light in your bathroom or hall.
- Get a Good Night’s Rest at Night
You need to get a good night’s rest at night to avoid taking a nap during the day. If you must take a nap, you must take a short nap. A 20 minutes nap is enough.
- Eat Smarter
Do not eat three hours before you go to bed. It is much better to consume more calories during the day since metabolism is more active during the day.
- Do Not Use Your Screens
Dim your lights and do not use your screens two hours before you go to bed. Computers, tablets, TV, and phone emit blue light. The blue light can negatively impact your sleep even if you are using eyeglasses and apps for blocking the blue light.
- Have a Wind-Down Time
Use the wind-down time to separate the day from night. Do some yoga or breathing exercises to help you relax before you go to sleep since it relaxes and calms your mind and body.
- Create a Haven For Sleep
Our bedroom should be a place of relaxation making it easy to fall asleep. Get rid of clutter, keep it dark and cool and invest in a good supportive mattress. Read these Bedshed mattress reviews and invest in your sleep.