Body Clock
This favorite activity of babies should best be avoided to protect your sleep.
Naps
This beverage has tryptophan, which helps induce sleep.
What is warm milk
This neurotransmitter builds up in the brain throughout the day, creating sleep pressure and making you feel increasingly tired
What is adenosine
Getting daylight for this amount of time as early in your day as possible helps your circadian rhythm
What is at least 5 to 10 minutes
These 3 substances should be avoided before bedtime.
What are caffeine, alcohol, and nicotine
This stress hormone can keep you awake if it is too high at night
What is cortisol
To improve sleep quality, it's recommended to turn off electronics this long before bedtime.
What is one hour
Eating a heavy meal right before bed can disrupt sleep. Experts suggest having your last meal at least this long before going to sleep.
What is 2 to 3 hours.
Studies show that sleep habits over time can affect how well your cells respond, or are sensitive, to this hormone.
What is insulin
This can help regulate your sleep and wake cycle if you do it first thing in the morning
What is getting sunlight as early as possible
Getting insufficient sleep can lead to craving more from this food group.
Carbohydrates/Sweets
This relaxation technique, which involves tensing and releasing muscles, can help calm the body before sleep
What is progressive muscle relaxation