103 DAYS TO BETTER HEALTH
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17 Proven Tips to Sleep Better at Night
Written by Rudy Mawer
(source)

“A good night’s sleep is just as important as regular exercise and a healthy diet. Research shows that poor sleep has immediate negative effects on your hormones, exercise performance and brain function.

1. Increase bright light exposure during the day
2. Reduce blue light exposure in the evening
3. Don’t consume caffeine late in the day
4. Reduce irregular or long daytime naps
5. Try to sleep and wake at consistent times
6. Take a melatonin supplement
7. Consider these other supplements
8. Don’t drink alcohol
9. Optimize your bedroom environment
10. Set your bedroom temperature
11. Don’t eat late in the evening
12. Relax and clear your mind in the evening
13. Take a relaxing bath or shower
14. Rule out a sleep disorder
15. Get a comfortable bed, mattress, and pillow
16. Exercise regularly — but not before bed
17. Don’t drink any liquids before bed”

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