Prioritize Morning Sunlight

Exposure to natural light in the morning, for about 30 minutes before 10 AM, can regulate the circadian rhythm and the sleep-wake cycle. Morning light helps adjust the body's internal clock, supporting melatonin secretion at the right time in the evening, making it easier to fall asleep. A stable circadian rhythm facilitates falling asleep and promotes deeper sleep, while also supporting mood, energy levels, and alertness throughout the day.

Avoid Alcohol, Limit Late-Night Eating

According to Health, eating late or consuming overly large meals can cause bloating, indigestion, and reflux, disrupting sleep. It is advisable to finish dinner at least two to three hours before bedtime. Caffeine consumed in the late afternoon can lead to alertness and difficulty sleeping. While alcohol may initially induce drowsiness, it often results in fragmented sleep and frequent awakenings during the night. Regular and excessive alcohol consumption also negatively affects brain function and judgment.

Maintain a Consistent Sleep Schedule

Going to bed and waking up around the same time each day can improve sleep quality, sleep duration, and daytime brain function. This habit also helps reduce the risk of sleep-related cognitive decline.

Sleeping at the same time each day helps regulate the sleep-wake cycle. Photo created by AI

Limit Screen Time

Browsing on a phone before bed exposes you to screen light, particularly blue light, which inhibits melatonin production and makes it difficult to fall asleep. For older adults, spending excessive time in front of screens in the evening is linked to an increased risk of cognitive decline. Watching videos or scrolling through a phone also keeps the brain actively processing information instead of relaxing, potentially affecting sleep quality.

Exercise Daily

According to Very Well Health, daily physical activity is important for both sleep and brain health. Exercise increases blood flow to the brain, supporting its ability to regenerate, form new connections, and repair itself. Gentle activities such as walking, swimming, and cycling can positively impact sleep quality and duration.

Adults should aim for at least 30 minutes of moderate-intensity exercise on most days of the week. Avoid exercising too close to bedtime, as it can elevate heart rate and body temperature, making it difficult to fall asleep.

Reduce Stress

Prolonged stress can make it difficult to fall asleep, while also increasing the risk of anxiety, depression, and cognitive decline. This condition activates the sympathetic nervous system, leading to elevated cortisol and adrenaline, which cause a rapid heartbeat, fatigue, and insomnia.

Relaxation activities such as stretching, yoga, meditation, prayer, taking a warm bath, reading, or listening to music in the evening can reduce stress and improve sleep.

By Anh Chi (Compiled)