The Nutrition Twins advise steering clear of caffeinated beverages after 3 p.m. For those more sensitive, stop drinking coffee by noon to ensure a restful night's sleep.
Avoid blue light devices within two to three hours of bedtime. Blue light from phones and computers can trick your brain into thinking it's daytime, disrupting melatonin production and hindering sleep.
Incorporate magnesium-rich foods into your diet and consider a magnesium supplement before bed. Magnesium helps relax your body, brain, and muscles, promoting better sleep.
Eating a large meal close to bedtime can cause indigestion and blood sugar fluctuations, making it hard to sleep. Opt for lighter snacks if you need to eat late at night.
While exercise is beneficial for sleep, avoid vigorous workouts close to bedtime. Intense physical activity can make you feel more alert and energized, hindering your ability to fall asleep.
Engage in meditation to find inner peace and improve sleep quality. Mindfulness meditation has been shown to boost sleep, especially for those with sleep disturbances.
Create a peaceful sleep environment by using earplugs and an eye mask. Blocking out light and noise can significantly improve the depth and quality of your sleep.
Consider drinking tart cherry juice well before bedtime. Research indicates it can benefit adults with insomnia by promoting better sleep.
Steer clear of afternoon naps to prevent disrupting your natural sleep cycle. If you feel tired, try a short walk or a quick shower to stay awake until bedtime.