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At the end of a long day, your head hits the pillow and, ugh, now you’re just lying there wide awake. The more you think about sleeping, the less you’re doing it. Here, seven tiny tweaks you can make to your daytime routine to guarantee better sleep at night.
The goal is to make your sleep/wake cycle predictable and stabilize your circadian rhythm so that you become tired at the same time every night.
Natural light plays a huge role in your sleep cycle since it helps synchronize your body’s internal clock. Your body is most responsive to sunlight between 6 and 8:30 a.m.—a reason to open the curtains or enjoy your first cup of coffee outside.
You know that drinking plenty of water during the day is important, but after 10 p.m.—even if you haven’t met your daily goal—put down the glass. You're messing with your sleep cycle every time you wake up to pee.
Once you start your day, you’re off and running, but taking even just ten minutes of free time to clear your head can make you more prone to sleepiness later. Download a user-friendly relaxation or meditation app to help you get started.
Even if all you can manage is a 20-minute walk during your lunch break, it’s worth it. Moving helps tire out your muscles so you’re less restless when it’s time to hit the hay.
Even if you think you have a high tolerance, nixing caffeine after 2 p.m. (or at least six hours before bed) is a smart move if you want to avoid a sleepless night.
Use a piece of paper—or an app like Evernote—to organize a running list of everything you need to get done the next day. That way, come bedtime, you’ll be able to peacefully drift off knowing your game plan for tomorrow is set.
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