Journalism of Courage
Stick To A Consistent Sleep Schedule: Going to bed and waking up at the same time every day trains your body’s internal clock (circadian rhythm). Doctors recommend keeping the schedule even on weekends to improve sleep quality. (Source: Photo by unsplash and reference from CDC and NIH)
Create a Relaxing Bedtime Routine: A wind down routine (reading, meditation, or warm shower) signals the body it’s time to rest. Avoid stimulating activities right before bed to reduce stress hormones. (Source: Photo by unsplash and reference from CDC and NIH)
Limit Screen Time Before Bed: The blue light from phones, laptops, and TVs suppresses melatonin, the hormone that regulates sleep. Experts recommend avoiding screens at least 1 hour before bedtime. (Source: Photo by unsplash and reference from CDC and NIH)
Keep Your Bedroom Cool, Dark and Quiet: Your sleep environment matters. A room that’s slightly cool (around 18–20°C), dark, and quiet helps the body relax and stay asleep longer. Blackout curtains and earplugs can help. (Source: Photo by unsplash and reference from CDC and NIH)
Avoid Caffeine Before Bed: Caffeine can stay in your system for 6 to 8 hours, interfering with deep sleep. Heavy, spicy meals before bed may cause discomfort and indigestion, disrupting rest. (Source: Photo by unsplash and reference from CDC and NIH)
Get Daytime Sunlight and Stay Active: Exposure to natural light during the day helps regulate circadian rhythms. Regular exercise also improves sleep quality, though it’s best to avoid intense workouts close to bedtime. (Source: Photo by unsplash and reference from CDC and NIH)
