So if youre checking Facebook in bed, youre basically telling your body to stay awake.
Late night laptop habit?
This is one of the best things you might do for yourself, Breus tells SELF.
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I cant say enough good things about it.
Know who you are and know what exercise does to you, Brues advises.
If youre lower on the energy scale, you may want toshift to a morning workout routine.
This is the easiest thing you could do to improve sleep quality, Breus avows.
Its not quite understood why regular exercisers are better sleepers, but they are.
Just another benefit to add to the list.
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This goes back to the blue light thing again.
to get to start pumping out melatonin, you should start dimming the lights about 90 minutes before bed.
Thetelevisionis kind of a double whopper when it comes to sleep disruption.
If Seinfeld works for you, go for it, Breus tells SELF.
But turn the brightness down and set the timer to shut it off after you fall asleep.
Your cell phone presents the same two-fer of annoyances, but comes with an added emotional element.
Try turning off notifications at night, or charging your phonegasp!in the other room.
This tiny habit can have a surprisingly big impact.
We all are probably well aware that caffeine keeps you up.
I mean, thats the point.
Its only going to make it worse if youve got heartburn or reflux keeping you up, too.
Try eating smaller, earlier meals.
Some time around 10:30 P.M. your bodys core temperature hits its nightly peak and starts to go down.
The cooling promotes melatonin production, prepping you for your trip to dreamland.
As your body cools from the steamy rinse, youll feel that snuggly sleepiness.
(Alternatively, you could cut straight to the chase and soak in a cool bath before bed.)
You dont want to be too warm, but you dont want to be shivering, either.
Both will keep you from your best sleep.
A little too cozy under the comforter?
Stick your feet out the bottom.
The skin on your soles dissipates heat really well and can cool you down in a jiffy.
you better pick apillowthat works for your personal sleeping style, says Breus.
Anything else will get in the way.
For instance, if you sleep on your back or stomach, you want a thin pillow.
The various strains you’re able to buysimilar to varietals of wineinclude sativa and indica.
Sativa is more energizing, while indica is more calming and relaxing.
That will lower the likelihood that youll have to get up to pee in the middle of the night.
