Tips To Get Quality Sleep For Better Health And Productivity
Increase bright light exposure during the day
It affects your brain, body, and hormones, helping you stay awake and telling your body when it's time to sleep.
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Consistency
Be consistent to get good sleep. Go to bed at the same time each night and get up at the same time each morning, including on the weekends.
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Bedroom is quiet, dark
Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature.
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Electronic devices
Remove electronic devices, such as TVs, computers, and smartphones, from the bedroom to get quality sleep.
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Caffeine
Avoid large meals, caffeine, and alcohol before bedtime.
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Excercise
Get some exercise. Being physically active during the day can help you fall asleep more easily at night.
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Nap time
Reduce irregular or long daytime naps. A quick nap can enhance your performance, increase alertness, and improve your mood.