14 Sleep Tips from Dr. Weil

  1. 1-2 hours before bed, turn off all blue light-emitting devices.ย  Melatonin regulates your sleep, and blue light from your electronic devices suppresses melatonin production.
  2. Charge your phone in another room to avoid the temptation to check it at night.
  3. Stop eating a few hours before bedtime.ย  Digestion can interrupt sleep.
  4. Take an after-dinner walk.
  5. Use lavender oil (relaxes you for sleep) or lemon balm oil (reduces restlessness and anxiety) in a warm bath or diffuser.
  6. Buy a supportive mattress and a comfortable pillow/sheets.
  7. Keep your bedroom temperature cool.
  8. Buy blackout curtains for your windows.
  9. Keep your room environment quiet.ย  A white noise or pink noise generator can help.
  10. Do a breathing exercise/meditation to help calm your thoughts.
  11. Reduce your caffeine intake, especially after 12:00 p.m.
  12. Get outside in the morning to expose yourself to the morning light.ย  Morning light increases quality sleep and lowers feelings of stress.
  13. Exercise. Exercising could decrease the time it takes to fall asleep and help with your sleep quality.
  14. Take valerian and melatonin (but only occasionally).

 

Check out the 2-minute video with these tips from Dr. Weil.

 

Which sleep tip(s) are you already using?

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