Ten Sleep Tips for a Better Night’s Rest - Rejuvenate

1. Stick to a Sleep Schedule

  • Go to bed and wake up at the same time every day — even on weekends. This is most important aspect for better sleep.

  • Your body loves routine and will start to feel sleepy naturally at your set time.

2. Limit Screen Time Before Bed

  • Avoid electronics devices like phones, tablets, and computers at least 30–60 minutes before bed.

  • Blue light messes with your melatonin production (the sleep hormone).

3. Watch the Caffeine & Alcohol

  • Cut off caffeine by mid-afternoon (2–3 PM ideally).

  • Alcohol can make you drowsy, but it disrupts deep sleep later on.

4. Make Your Bedroom a Sleep Sanctuary

  • Keep your bed room cool (60–67°F or 16–19°C is ideal).

  • Use blackout curtains, a white noise machine, or earplugs.

  • Make your bed as cozy and inviting as possible.



5. Dim the Lights in the Evening

  • Lower light helps signal to your brain that it’s time to wind down.

  • Try warm, soft lighting at night and expose yourself to sunlight during the day.

6. Wind Down with a Routine

  • Try calming activities like reading, journaling, gentle stretching, or meditation.

  • Apps like Calm or Headspace can be great for sleep meditations.

7. Only Use Your Bed for Sleep & Intimacy

  • Avoid working, watching TV, or scrolling in bed. It confuses your brain about what the bed is for.

8. Be Mindful of Late-Night Eating

  • Heavy meals too close to bedtime can mess with digestion and sleep.

  • A light snack like a banana or some almonds is okay if you're slightly hungry.

9. Don’t Force It

  • If you can’t sleep after 20–30 minutes, get out of bed and do something quiet and non-stimulating until you feel sleepy again.

10. Manage Stress & Anxious Thoughts

  • Journaling your worries or to-do list before bed can help offload your mind.

  • Breathing exercises (like 4-7-8 breathing) can calm your nervous system.


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