Advise for Better Sleep

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Lighting: Light shifted toward the blue end of the visible spectrum triggers the release of neurotransmitters that signal our bodies to wake up, while light shifted toward the red end of the spectrum signal us to sleep. Natural daylight is shifted strongly toward the blue end of the spectrum, and things like the setting sun, firelight, candles, and moonlight are all shifted much more toward the red end of the spectrum. Televisions, phones, tablets, and computer screens are all strongly blue-shifted. Therefore it is best to avoid screen time for at least 90 minutes before bed.

Temperature: The best sleep occurs when you and your environment are cool. It is best, therefore, to avoid activities that generate internal heat. Avoid working out, hot baths, or showering before bed. Also keep your bedroom slightly cooler than the rest of your house and use an extra blanket if needed.


Bedtime: The best time to go to bed is between 10 and 10:30 pm—or even earlier if you need to get up early. Every 24 hours of the day has a yin time and a yang time. Yin is still, quiet cool, and calm; sleep is a yin activity. Yang is active, moving, and warm; being awake is a yang activity. In short, day is yang, and night is yin. So if you stay up past the time that Yin starts turning into Yang it will be harder to fall asleep.

Caffeine and alcohol: Avoid caffeine past noon if you are having any sleep issues. Avoid alcohol after dinner time since it can affect how deep we sleep.


Noise: If you are disturbed by noise, use ear plugs or a sound machine to block it out.

advise for better sleep

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