Power naps are beneficial, but long naps during the day affect your sleep 🛏 at night.
Don’t consume or drink caffeine ☕️ products in the evening.
Limit nicotine 🚬 (stimulant) at night.
Don’t eat heavy foods 🥘 late at night.
Avoid alcohol 🍷, some people feel like it helps them sleep, but once the effect wears off it affects your sleep.
Minimize blue light exposure 2 hours before going to bed (cellphones, tablets, and tv). You can use blue light glasses 👓 blocker.
Exercise 🏃🏾♀️ 🤾♀️ regularly.
Don’t drink too much liquid 🥤 before bed. Excess urination at night affects sleep quality.
Try going to sleep 🌙 and waking up ☀️ at the same time.
Establish a relaxing bedtime routine. It can be reading, visualization, and listening to relaxing music 🎶.
If possible maintain your room temperature to 70°F (20°C).
Make sure your bedroom is completely dark. Use blackout shades or an eye mask to block the light.
Take a hot shower 🚿 approximately 90 minutes before going to bed.
Expose yourself to bright sunlight ☀️ in the morning.
Visit a doctor 🥼 to rule out any sleeping disorders.
A good mattress 🛏 and pillow can make a huge difference.
If there is a lot of outside noise, try blocking it out by using earplugs or listening to ‘white noise’.
If you have a clock ⏰ in your room, make sure you can’t see the time from your bed.
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