Want Sweeter Dreams? 5 Tips to Help you Doze Off

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Babies aren’t the only ones who need a routine... Try these tips for a better night's sleep!


1. Create a nighttime routine
Doing the same things before bed can prime you for sleep. In addition to the things you already do, try taking a bath or shower.  Afterwards, turn off any devices, such as your smartphone or tablet. Screens give off blue light that can keep you from falling asleep. If you miss the time spent on your phone in the evening, try substituting an audio book, meditation, or a phone call.

2. Set Alarms

Consistency is important! Waking up and heading to bed at the same time each day helps with your circadian rhythm, so you can fall asleep and wake up easily. Make sure you stay on schedule by setting an alarm for both the evening and morning.

3. Let in the Light

Sunlight can wake you up! This study found that exposure to light in the morning can help with sleep quality and quantity.

4. Get moving

Exercising can give you an energy boost during the day, and may help you sleep better at night. 

5. Choose Wisely

It is common sense to avoid a cup of coffee right before bed, but consumption of stimulants can be harder to keep track of than that. Stimulants like nicotine and caffeine take a surprisingly long time to wear off. And even though alcohol is sometimes used to make you sleepy, it can also disrupt sleep and reduce the quality you are getting particularly in the second half of the night.

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