Spicy meals can cause indigestion and heartburn, disrupting your sleep
Avoid Spicy Foods Before Bed
Caffeine's effects can linger for hours, making it hard to wind down later
Ditch the Afternoon Coffee
Alcohol disrupts deep sleep stages, essential for repair and restoration
Skip the Nightcap
Strenuous exercise close to bedtime can elevate your heart rate and temperature
No More Evening Workouts
The blue light emitted by electronic devices suppresses melatonin production, a sleep hormone
Power Down from Screens
Set your thermostat to a sleep-conducive temperature between 66-72°F (18-22°C)
Cool Down for Sleep
Tidy up your bedroom and consider calming activities like meditation or yoga before bed
Create a Relaxing Sleep Sanctuary
