First, get bright light exposure as soon as you wake up, preferably sunlight outside. This signals it’s time to be awake and starts the countdown for your body to release melatonin at night, which is the sleep hormone.
Second, the half-life of caffeine is approximately 12 hours, meaning you should avoid drinking coffee or ingesting other forms of caffeine after the morning.
Third, be consistent with the time at which you go to bed and wake up. Regardless of whether that’s early or late, consistency will improve the quality of your sleep and make it easier to both fall asleep and wake up.
Fourth, your body needs to cool down by a few degrees for optimal sleep. Set your A/C and fans accordingly.
And fifth, avoid lights, particularly blue light, close to bed, as this suppresses the release of melatonin. Our eyes and brains are more sensitive at night to even a dimly lit smartphone or laptop, which can cause sleep disruption.
For more tips, check out my sleep playlist here:
Sleep Playlist: https://www.youtube.com/playlist?list=PL2ADAFpTg5abQoKp7C9nYgqAqqFbr61yK
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Disclaimer: Content of this video is my opinion and does not constitute medical advice. The content and associated links provide general information for general educational purposes only. Use of this information is strictly at your own risk. Kevin Jubbal, M.D. and Med School Insiders LLC will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death. May include affiliate links to Amazon. As an Amazon Associate, I may earn a commission on qualifying purchases made through them (at no extra cost to you).