1.Increase levels of bright light exposure during the day.
-Helps regulate your body clock, reduces excess melatonin and improves sleep quality at night.
2. Cut out caffeine late in the day.
3. Reduce lengthy daytime naps.
Although napping can aid energy levels in the short term, daytime sleep can actually negatively impact your internal body clock with effects on sleep.
4. Reduce exposure to blue light in the evening.
This can trick your brain into thinking it is still daytime reducing hormones like melatonin, which help you relax and get deep sleep. Henshaw Eyewear XII Blue block lenses are very effective in combatting these effects
5. Set a sleep routine and stick to it!
Consistency with your sleep and waking times can aid sleep quality and yield long-term health benefits.
6. Optimise your Sleeping environment.
Try to minimise external noise, light and artificial lights from any devices like screens or alarm clocks. Ensure sure your bedroom is a quiet, tranquil, clean and enjoyable place.
7. Manage your daily nutrition habits.
Eating late into the night can have negative effects on both sleep quality and the natural release of hormones such as melatonin.
8. Relax and clear your mind before sleep
Relaxation techniques before bed can be useful in helping unwind and fall sleep with greater ease. One such technique is mindfulness that has even been used to treat insomnia.