1. Increase exposure to natural light

Your body has a natural time-keeping clock known as your circadian rhythm which tells your body when it is day time and when it is night time, this “clock” is triggered mostly by light.

Sunlight and natural daylight help to keep this rhythm healthy, improving day time energy and nighttime sleep quality.

2. Decrease your exposure to blue light at night

Exposure to light during the day is beneficial, but nighttime light exposure has the opposite effect!

Again, due to the impact on your circadian rhythm … when we are exposed to blue light at night it triggers our brain into thinking it is still day time, and completely disturbs your sleep hormones.

This light is usually emitted from electronic devices; phones, TV, computers .. and also inside home lighting. Maybe this evening, once the sun goes down, switch to candle light? There are also special apps you can get to block blue light from your phones!

 

3. Caffeine ..

An obvious one. When consumed late in the day, coffee stimulates your nervous system and may stop your body from naturally relaxing at night.

A recent study found that consuming caffeine even up to six hours before bed significantly worsened sleep quality! – Try switching to decaf

 

4. Schedule

Believe it or not .. the body loves a good schedule! Try setting your alarm for the same time each day, and going to sleep around the same time each eve.

5. Bedroom Temperature

One study found that bedroom temperature affected sleep quality more than external noise!

6. Eating late at night

One study showed that eating late at night can disrupt your body’s ability to have a restful sleep – they also found that eating a high carb meal 4 hours before bed helps aid a great night sleep … now carbs may not be the answer haha, but maybe cutting off heavy foods more than 4 hrs before bed could help?

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xx