What you do in the morning can sneakily impact your nightly sleep.
Its probably worth zooming out and actually rethinking what youre doing earlier in the day.
Here are some daily behaviors and tips that can help you sleep better at night.
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Exercise earlier in the dayat least 90 minutes before bed.
Get morning light as soon as you might after waking up.
Light helps your brain turn on for the day.
Stop drinking caffeine later in the day.
Wake up at the same time every day.
Keep naps on the short sideand not too late in the day.
Whether or notnaps are good for ushas long been the source of debate.
Dr. Mah recommends taking 20 to 30 minute naps (and most healthy napping guidelines parrot that rec).
Consider the purpose of your nap as a pause in your day.
Take stress breaks during the day.
Mostly everyone has experienced difficulty sleeping when stressed out.
TheAmerican Psychological Associationconfirms stress is impacting Americans sleep a lot.
Decompress with the4-7-8 breathing methodas needed, for example, a technique that helps calm your nervous system.
Repeat two or three times.
Eat with sleep in mind.
It makes sense that eating an overall balanced diet full of nutritious foods can positively impact your sleep.
Caffeinated things, like chocolate, coffee, and certain teas can disrupt good sleep later on.
Spicy foods can cause heartburn and indigestion for some, which can really make getting to bed tough.
Reduce your alcohol intake.
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