20 Doctor-Approved Tips to Get a Full Night's Sleep Tonight

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Spending 15 minutes in the sun every morning is the key to a good night's nap. Spending 15 minutes in the sun every morning is the key to a good night's nap. You're exposed to regular patterns of light and dark. Works best if so.

Spend 15 minutes in the sun every morning.

Alcohol can make you feel tired, but it actually makes it nearly impossible to get a good night's sleep because it disrupts your circadian rhythm, prevents REM sleep, and messes with your breathing, making you sleepy. The risk of snoring increases. ,

Skip that nightcap.

Caffeine stays in your body a lot longer than you think. If you have a second cup of joe in the afternoon, by the time you're ready to hit the hay, you may feel very tired and sleepy as a result. May get less quality sleep.

Cut the caffeine early.

You can drink adaptogenic mushroom coffee, so even if you decide to have a cup in the afternoon, it won't ruin your night's sleep like the regular stuff. In fact, it might actually help. Mushrooms have been found to reduce the effects of stress.

Try drinking mushroom coffee.

Have you heard of binaural beats that change your brain, slow down activity and help you relax for a better night's sleep?

Listen to binaural beats.

People who had a well-ventilated bedroom with open windows were found to have lower levels of carbon dioxide in the air, leading to a better night's sleep.

Crack a window.

The researchers found that taking a weekend camping trip and sleeping with a natural light-dark cycle—that is, the sun rising and setting—improved participants' sleep schedules.

Go on a camping trip.

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