Circadian Rhythm
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
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
Taking a walk at this time of day can also help regulate your circadian rhythm by signaling to your body that it is the end of the day
what is sunset. Aim for 2 to 10 minutes
Avoid this kind of meal 2-3 hours before bed.
What is a heavy meal
Studies show that sleep habits over time can affect how well your cells respond, or are sensitive, to this hormone.
What is insulin
This favorite activity of babies should best be avoided to protect your sleep.
Naps
Getting insufficient sleep can lead to craving more from this food group.
Carbohydrates/Sweets
This is the most common sleep disorder in people with diabetes