4 tips to help you sleep well


People often experience difficulty falling asleep, staying asleep, and often feel tired in the morning despite having a sufficient amount of sleep.

Sleep concerns negatively impact overall well-being and may result in memory deterioration and loss of concentration in addition to other health problems.

Here are a few tips to help you sleep better:

  • Exposure to sunlight, particularly during the early part of the day, can reset the *circadian rhythm to help sleep better and feel energized during the day.
  • Going to bed hungry or excessively full can cause discomfort and, thus, keep you awake. Avoid heavy or large meals a few hours before bedtime. Consumption of lean proteins such as chicken and fish, warm milk, whole grain bread, and nuts like walnuts, almonds, cashews, and pistachios can increase serotonin levels and help you get restful sleep.
  • Long daytime naps can disrupt nighttime sleep. If you feel the need to take a nap during the day, limit yourself to up to 30 minutes and avoid napping late in the day.
  • Avoid using light-emitting screens 30 to 60 minutes before bedtime, as the blue light from the screen can cause insomnia.

*Circadian rhythms are 24-hour cycles that comprise the body’s internal clock. Disruption of the circadian rhythm can cause sleep issues resulting in lack of sleep and tiredness.

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