Sleep

To optimize your bedroom environment, try to minimize external noise, light, and artificial lights from devices like alarm clocks. Make sure your bedroom is a quiet, relaxing, clean, and enjoyable place.

Optimize your bedroom environment by eliminating external light and noise to get better sleep.

Exercise speeds up your metabolism, elevates body temperature, and stimulates hormones such as cortisol. This isn't a problem if you're exercising in the morning or afternoon, but too close to bed and it can interfere with sleep.

Try to finish moderate to vigorous workouts at least three hours before bedtime. If you're still experiencing sleep difficulties, move your workouts even earlier. Relaxing, low-impact exercises such as yoga or gentle stretching in the evening can help promote sleep.

popular methods you can use to reduce nighttime blue light exposure include

Wear glasses that block blue light (24Trusted Source, 25Trusted Source). Download an app such as f.lux to block blue light on your laptop or computer. Install an app that blocks blue light on your smartphone. These are available for both iPhones and Android models. Stop watching TV and turn off any bright lights 2 hours before heading to bed.

Start with a low dose to assess your tolerance and then increase it slowly as needed. Since melatonin may alter brain chemistry, it's advised that you check with a healthcare provider before use.

You should also speak with them if you're thinking about using melatonin as a sleep aid for your child, as long-term use of this supplement in children has not been well studied.

Regular exercise during daylight hours is one of the best ways to ensure a good night's sleep.

hmmm

Being tired also throws your hunger hormones out of whack — a sleepy brain loses executive function, so it's harder to make healthy food choices. What that means is, when you hit a wall late in the afternoon, you're more apt to grab a candy bar, a bag of chips, or other sugary or salty snacks that would not get a nutritionist's stamp of approval.

https://www.headspace.com/sleep/how-to-sleep-better I feel like context might be missing

1. Exercise Going for a brisk daily walk won't just trim you down, it will also keep you up less often at night. Exercise boosts the effect of natural sleep hormones such as melatonin. A study in the journal Sleep found that postmenopausal women who exercised for about three-and-a-half hours a week had an easier time falling asleep than women who exercised less often. Just watch the timing of your workouts. Exercising too close to bedtime can be stimulating. Morning workouts that expose you to bright daylight will help the natural circadian rhythm.

https://www.health.harvard.edu/newsletter_article/8-secrets-to-a-good-nights-sleep

Research shows that poor sleep has immediate negative effects on your hormones, exercise performance, and brain function (1Trusted Source, 2Trusted Source, 3Trusted Source, 4Trusted Source, 5Trusted Source). It can also cause weight gain and increase disease risk in both adults and children

https://www.healthline.com/nutrition/17-tips-to-sleep-better

Having a consistent wakeup and bedtime (even on weekends etc) helps sleep to feel more restful,

https://www.helpguide.org/articles/sleep/getting-better-sleep.htm Seems like good general advice though probably not exhaustive in cases and can likely be improved upon

Set aside no more than eight hours for sleep. The recommended amount of sleep for a healthy adult is at least seven hours. Most people don't need more than eight hours in bed to be well rested. Go to bed and get up at the same time every day, including weekends. Being consistent reinforces your body's sleep-wake cycle. If you don't fall asleep within about 20 minutes of going to bed, leave your bedroom and do something relaxing. Read or listen to soothing music. Go back to bed when you're tired. Repeat as needed, but continue to maintain your sleep schedule and wake-up time.

https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379

Use a High-Performance Mattress and Pillow: The best mattress for your needs and preferences is vital to making sure that you are comfortable enough to relax. It also ensures, along with the best pillow, that your spine gets proper support to avoid aches and pains.

https://www.sleepfoundation.org/sleep-hygiene/healthy-sleep-tips

Alternatively, if you don't want to take a full bath at night, simply bathing your feet in hot water can help you relax and improve sleep (102Trusted Source, 103Trusted Source).

A warm bath, shower, or foot bath before bed can help you relax and improve your sleep quality.

Exposure to light during the day is beneficial, but nighttime light exposure has the opposite effect (21Trusted Source, 22Trusted Source).

Again, this is due to its effect on your circadian rhythm, tricking your brain into thinking it's still daytime

It also alters nighttime melatonin production, which plays a key role in your body's circadian rhythm (72Trusted Source, 73Trusted Source, 74Trusted Source, 75Trusted Source). Another study found that alcohol consumption at night decreased the natural nighttime elevations in human growth hormone (HGH), which plays a role in your circadian rhythm and has many other key functions (76Trusted Source).

Avoid alcohol before bed, as it can reduce nighttime melatonin production and lead to disrupted sleep patterns.

Interestingly, one study discovered that a low carb diet also improved sleep, indicating that carbs aren't always necessary, especially if you're used to a low carb diet (94Trusted Source).

Consuming a large meal before bed can lead to poor sleep and hormone disruption. However, certain meals and snacks a few hours before bed may help.

12. Relax and clear your mind in the evening

Many people have a pre-sleep routine that helps them relax. Relaxation techniques before bed have been shown to improve sleep quality and are another common technique used to treat insomnia (95Trusted Source, 96Trusted Source, 97Trusted Source).

7 . Consider these other supplements Several supplements can induce relaxation and help you sleep, including:

Ginkgo biloba: A natural herb with many benefits, it may aid sleep, relaxation, and stress reduction, but the evidence is limited. Take 250 mg 30-60 minutes before bed (51Trusted Source). Glycine: A few studies show that taking 3 grams of the amino acid glycine can improve sleep quality (52Trusted Source, 53Trusted Source, 54Trusted Source) Valerian root: Several studies suggest that valerian can help you fall asleep and improve sleep quality. Take 500 mg before bed (55Trusted Source, 56Trusted Source, 57Trusted Source). Magnesium: Responsible for over 600 reactions within your body, magnesium can improve relaxation and enhance sleep quality (58Trusted Source, 59Trusted Source, 60Trusted Source). L-theanine: An amino acid, L-theanine can improve relaxation and sleep. Take 100-200 mg before bed (61Trusted Source, 62Trusted Source). Lavender: A powerful herb with many health benefits, lavender can induce a calming and sedentary effect to improve sleep. Take 80-160 mg containing 25-46% linalool (63Trusted Source, 64Trusted Source, 65Trusted Source, 66Trusted Source, 67Trusted Source, 68Trusted Source, 69Trusted Source).

Maybe, like many of us, you're constantly interrupting tasks during the day to check your phone, email, or social media. Then when it comes to getting to sleep at night, your brain is so accustomed to seeking fresh stimulation, it becomes difficult to unwind.

Help yourself by setting aside specific times during the day for checking your phone and social media and, as much as possible, try to focus on one task at a time. You'll be better able to calm your mind at bedtime.

Breathing from your belly rather than your chest can activate the relaxation response and lower your heart rate, blood pressure, and stress levels to help you drift off to sleep

Lay down in bed and close your eyes. Put one hand on your chest and the other on your stomach. Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little. Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little. Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale.

A body scan exercise to help you sleep By focusing your attention on different parts of your body, you can identify where you're holding any stress or tension, and release it.

Lie on your back, legs uncrossed, arms relaxed at your sides, eyes closed. Focus on your breathing for about two minutes until you start to feel relaxed. Turn your focus to the toes of your right foot. Notice any tension while continuing to also focus on your breathing. Imagine each deep breath flowing to your toes. Remain focused on this area for at least three to five seconds. Move your focus to the sole of your right foot. Tune in to any sensations you feel in that part of your body and imagine each breath flowing from the sole of your foot. Then move your focus to your right ankle and repeat. Move to your calf, knee, thigh, hip, and then repeat the sequence for your left leg. From there, move up your torso, through your lower back and abdomen, your upper back and chest, and your shoulders. Pay close attention to any area of the body that feels tense. After completing the body scan, relax, noting how your body feels. You should feel so relaxed you can easily fall asleep.

9. Optimize your bedroom environment

Many people believe that the bedroom environment and its setup are key factors in getting a good night's sleep. These factors include temperature, noise, external lights, and furniture arrangement (77Trusted Source).

10. Set your bedroom temperature

One study found that bedroom temperature affected sleep quality more than external noise (77Trusted Source).

One small study found that consuming caffeine increased time to exhaustion during a cycling exercise by 12% and significantly reduced subjective levels of fatigue in participants (4Trusted Source).

What did the body aclimate or was the effect permanent

Another study in 126 older adults found that drinking coffee was associated with improved physical performance and faster gait speed, even after the researchers adjusted for factors like age, belly fat, and physical activity levels (32Trusted Source).

What about long term use as a supplement

Reserve your bed for sleeping and sex. By not working, watching TV, or using your phone, tablet, or computer in bed, your brain will associate the bedroom with just sleep and sex, which makes it easier to wind down at night.

Why not two beds??? Idk