1. Stop drinking caffeine later in the day
Tea, coffee, energy drinks — for many of us caffeine is an important part of our daily routine. It stimulates our central nervous system and helps us feel more alert. It can take around 6 hours for it to reduce to its half-life — meaning there is still half of it in your body taking even longer for the full effects of it to wear off.1 So, if you’re looking to relax and settle into sleep easier, cut off your caffeine intake in the afternoon.
2. Avoid screens before bed
Our electronic devices, like TVs, computers and cell phones, emit a blue light. Blue light disrupts our sleep cycle because it has a strong impact on our circadian rhythm.2 To counteract this negative effect and fall asleep easier, avoid screens before bed or use one of many available programs to automatically change your screen light from blue to yellow/orange in the evenings.
3. Stick to a sleep schedule
Setting a sleep routine can make it easier for you to fall asleep and wake up in the morning. It can also improve the quality of sleep you are getting by supporting your circadian rhythm.3 There may be an adjustment period, but try to stick to an approximate bedtime and alarm time everyday.
4. Don’t hit snooze
When we are sleeping, we go through a sleep cycle, which includes non-REM sleep and REM sleep. When we hit snooze our REM cycle is disrupted and the additional periods of sleep will no longer be restorative.4 If you’re a chronic snoozer, move your alarm to when you actually get up and avoid the snooze button.
Not sure if poor sleep is the root cause of your health issues? Try our Men’s and Women’s Health & Wellness tests for a general health check-up.
- Caffeine: How to Hack It and How to Quit It
- The Color of the Light Affects the Circadian Rhythms
- How to Reset Your Sleep Routine
- Is Hitting Snooze Once Er Maybe Three Times Bad For Your Health?