03/07/2025
✨ Top Evidence-Based Tips for Quality Sleep ✨
A good night’s rest is crucial for overall health, performance, and recovery. 😴
Here are 8 simple, science-backed tips to help you sleep better:
1. Stick to a consistent sleep schedule
Go to bed and wake up at the same time—even on weekends. This trains your internal clock (circadian rhythm).
2. Get sunlight early in the day
Morning light helps regulate melatonin and cortisol, improving both sleep onset and depth later.
3. Limit screens 1–2 hours before bed
Blue light from phones and laptops can suppress melatonin. Use night mode or blue light blockers if needed.
4. Keep your bedroom cool, dark, and quiet
Ideal sleep temp = 16–20°C. Use blackout curtains, white noise, and a fan if needed.
5. Avoid caffeine after midday
Caffeine can linger in your system for 6–8 hours, disrupting deep sleep and REM.
6. Wind down with a routine
Try: reading, stretching, journaling, or light breathwork. This signals your body it’s time to sleep.
7. Limit alcohol and heavy meals at night
They disrupt REM sleep and raise your core body temperature.
8. Train earlier in the day
Evening workouts are fine for many—but for some, high-intensity training late at night can delay sleep.Your body needs sleep to perform at its best – let’s treat it right! 🌙
