Keep your circadian rhythm in line
Your body’s natural clock, or circadian rhythm, is integral to regulating your functions. Keep it regulated by making sure you receive daily sunlight and bright light exposure during the day, then limit blue light exposure such as from TVs or phones right before bed. Make sure to limit the number of naps during the day and if you do, keep them short. Also aim to get up and go to bed at around the same time each day.
Pay attention to what you eat
Consuming caffeine only in the morning and not after around 3 p.m. is key to getting better sleep. Caffeine is a stimulant and can stay in your bloodstream for hours making it harder to fall asleep. Consider also taking melatonin before bed, a hormone to aid in deep rest. Other supplements such as magnesium, glycine, and L-theanine can also help.
Create a positive sleep environment
Set up your room in a way to maximize comfortable nighttime rest- ensure the space is dark, minimize external noise, and set it to a comfortable temperature. Make sure your bed and pillow are comfortable, adequate, and upgraded for your body. Creating a nighttime routine such as taking a shower and then reading can also help.
Getting better sleep takes time and dedication, but with the right mindset and some changed patterns, it can be improved!
Questions about getting better sleep to discuss:
- What are some things you incorporate into your nighttime routine?
- Do you believe certain supplements aid in sleeping better?
- Do you think improving your nighttime rest would aid in your productivity and how?
- How good is your sleeping quality, and what could be improved?
- Is the quantity of sleep also important for you to feel refreshed the next day?