Make sure to get enough sunlight during the day: Vitamin D produced during exposure to sunlight plays a vital role in setting your circadian rhythm which in turn improves your sleep quality.
Go to bed at the same time everyday: This helps to train your brain to always wind down at that hour of the night and help improve your sleep quality.
Wake up the same time everyday: This is also useful in training the brain about your sleep routine so that it can function appropriately.
Avoid afternoon naps if you find it difficult to sleep at night: Afternoon nap has a way of disrupting your night sleep, especially if itโs a long nap. If you must take a nap, let it not exceed 20 minutes.
Avoid alcohol: This is a no brainer because alcohol has many negative health impacts including distortion of quality sleep.
Avoid food for at least 3 hours before you go to bed: This is will enable your digestive system to breakdown the food before you go to bed and prevent it from working overnight and distorting your sleep.
Don’t take caffeinated coffee close to bed time: Caffeine in coffee is a stimulant which will keep you at alert whenever you take it. Although, some people are quite tolerant to caffeine, if you are a slow caffeine metabolizer, you must avoid caffeinated coffee for at least 10 hours before you go to bed. The 10 hours timeframe will allow the total metabolism and excretion of caffeine from your system before you sleep because caffeine has a half-life of 5 – 6 hours.
Be physically active in the early parts of the day: Do your physical exercise and other strenuous activities in early hours of the day and gradually wind down in the evening. This will signal to your brain to also wind down for the night sleep.
Don’t sleep with lights on: You need a total darkness in your bedroom to enjoy quality sleep.
Avoid blue light: Blue light is produced by your phone, laptop, and television and it negatively affects the quality of your sleep. Turn of all your electronic gadgets at least an hour before you go to bed to avoid the interference of your sleep by the emitted blue light from the gadgets.
If you want your brain to function at its best and detoxify itself,
If you want to lose that stubborn weight, ๐ ๐๐ญ ๐๐ญ ๐ฅ๐๐๐ฌ๐ญ ๐, ๐๐ง๐ ๐ง๐จ๐ญ ๐ฆ๐จ๐ซ๐ ๐ญ๐ก๐๐ง ๐ ๐ก๐จ๐ฎ๐ซ๐ฌ ๐จ๐ ๐ฌ๐ฅ๐๐๐ฉ ๐๐ฏ๐๐ซ๐ฒ ๐ง๐ข๐ ๐ก๐ญ.
๐๐๐๐ฉ ๐ฅ๐ข๐ฏ๐ข๐ง๐ , ๐๐ง๐ ๐ค๐๐๐ฉ ๐ฅ๐จ๐ฏ๐ข๐ง๐ .
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