Sleep
“Sufficient, consistent sleep allows us to perform at our peak with respect to our cognitive capacities, emotional regulation, and physical health“
Things that can affect a good night sleep
Electronics
Electronics are one of the things that keep us distracted when we are trying to wind down since scrolling from one page to another can create interest of “just one more page”.
Food
You should eat your last meal 3 hours before bedtime.
Exercise
Cardio and heavy lifting can shift you body from rest mode to continue going for hours.
Naps
During the day you can feel tired, you may even feel exhausted. If you can, take some fresh air and deep breaths. If this does not help and you can take a nap, do so. Napping during the day for about 30 minutes can benefit you giving you the energy you need for the rest of the day without affecting your nigh routine.
3 Steps to create a night routine
What does your day look like?
What are the expectations?
Can you start tonight?
First, write down your schedule. What are the things you can adjust or remove to do less in the evening to benefit your new routine?
Then, one hour before bed, remove all electronics, lower the lights, and take deep breaths.
Once in bed be mindful, our days are good not perfect.
Eventually your brain will recognize the cues and it will be easier for you to fall asleep.
Source:
https://www.forbes.com/sites/lauraannaparker/2024/07/19/how-to-design-the-perfect-sleep-advice-from-a-harvard-sleep-expert/
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