Habits that Help With Sleep
Going to bed and waking up at the same time every day helps regulate this natural body clock.
What is the circadian rhythm?
Using this type of device, such as a phone or tablet, right before bed can disrupt sleep by suppressing melatonin.
What is a screen?
Keeping your room dark at night helps your body produce this sleep-promoting hormone.
What is melatonin?
This sleep phase, marked by intense brain activity and vivid dreaming, is essential for emotional and cognitive restoration.
What is REM sleep?
This condition, characterized by pauses in breathing during sleep, is often linked to snoring and daytime fatigue.
What is sleep apnea?
Doing this relaxing activity, such as reading or meditating, can signal to your body that it’s time to wind down.
What is bedtime routine?
Consuming this stimulant, found in coffee and energy drinks, too close to bedtime can make it harder to fall asleep.
What is caffeine?
This type of noise, such as a fan or white noise machine, can help mask disruptive sounds and improve sleep quality.
What is white noise?
A single sleep cycle, including all stages, typically lasts this amount of time.
What is 90 minutes?
People who sleep less than six hours a night regularly are more likely to develop this mental health condition.
What is depression?
Avoiding this type of light from screens at least an hour before bed helps your body produce melatonin.
What is blue light?
Eating a heavy meal within this many hours of bedtime can lead to discomfort and difficulty sleeping.
What is 2-3 hours?
Removing these items, commonly used for work or entertainment, can strengthen the association between your bedroom and sleep.
What are electronics?
Sleep deprivation over time can increase the risk of this group of diseases, including diabetes, heart disease, and stroke.
What is chronic disease?
How many stages are there in 1 sleep cycle?
4 stages in 1 sleep cycle
Keeping your bedroom at this temperature range, typically cooler, can help you sleep better.
What is 60–67 degrees Fahrenheit (or 16–19 degrees Celsius)?
Exercising vigorously within this many hours of bedtime can increase heart rate and make it harder to fall asleep.
What is 2-3 hours?
Having too much of this in your bedroom, like clutter or bright décor, can increase stress and make it harder to relax.
What is visual stimulation?
This type of beverage, often made with chamomile or peppermint, is caffeine-free and helps promote relaxation before sleep.
What is herbal tea?
a written or spoken discourse expressing considered thoughts on a subject.
What is meditate?
This bad habit, where you stay in bed scrolling or watching TV when you can't sleep, can weaken the association between bed and rest.
What is staying in bed awake?
Experts recommend that adults get this range of hours of sleep per night for optimal health.
What is 7-9 hours?
This short nap duration, often called a "power nap," is ideal for boosting energy without causing grogginess.
What is 10-20 minutes?
Chronic sleep deprivation increases the risk of this condition, often linked to blood sugar regulation.
What is diabetes?