A good night’s sleep is just as important as regular exercise and a healthy diet.
Research shows that poor sleep has immediate negative effects on your hormones, exercise performance, and brain function.For both adults and children, it can also cause weight gain and increase disease risk.
If you want to optimize your health or lose weight, then getting a good night’s sleep is one of the most important things you can do.
Here are 15 evidence-based tips to sleep better at night.
1. Increase Bright Light Exposure During The Day
2. Reduce Blue Light Exposure in the Evening
3. Don’t Consume Caffeine Late in the Day
4. Reduce Irregular or Long Daytime Naps
5. Try to Sleep and Wake at Consistent Times
6. Don’t Drink Alcohol
7. Optimize Your Bedroom Environment
8. Set Your Bedroom Temperature
9. Don’t Eat Late in the Evening
10. Relax and Clear Your Mind in the Evening
11. Take a Relaxing Bath or Shower
12. Rule Out a Sleep Disorder
13. Get a Comfortable Bed, Mattress, and Pillow
14. Exercise Regularly, But Not Before Bed
15. Don’t Drink Any Liquids Before Bed
2. Reduce Blue Light Exposure in the Evening
3. Don’t Consume Caffeine Late in the Day
4. Reduce Irregular or Long Daytime Naps
5. Try to Sleep and Wake at Consistent Times
6. Don’t Drink Alcohol
7. Optimize Your Bedroom Environment
8. Set Your Bedroom Temperature
9. Don’t Eat Late in the Evening
10. Relax and Clear Your Mind in the Evening
11. Take a Relaxing Bath or Shower
12. Rule Out a Sleep Disorder
13. Get a Comfortable Bed, Mattress, and Pillow
14. Exercise Regularly, But Not Before Bed
15. Don’t Drink Any Liquids Before Bed
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