SUMMARY: THE HOLY GRAIL OF SLEEP TIPS

Sleeping is an important part of our physical and mental health, and we should focus more on
improving our sleeping patterns because they can have a great impact on our mood, energy levels,
and daily ambitions. In order to establish a good sleeping habit, one should follow tips stated below:

1. Establish a Sleep Schedule: Maintain a consistent wake-up time, even on weekends, to help
regulate your body's sleep rhythms and improve energy and mood.

2. Avoid Certain Foods and Drinks: Stay away from alcohol, which disrupts deep sleep, and
avoid caffeine after midday and heavy or spicy foods before bed to prevent digestive issues.

3. Practice Good Sleep Hygiene: Eliminate blue light and noise, keep the bedroom cool (60-67°F
or 15-20°C), and avoid electronic devices that interfere with melatonin production.

4. Make the Bedroom Sacred: Reserve your bed for sleep only, avoiding work or other activities
to help your brain associate the bed with rest.

5. Get Up If You Can’t Sleep: If you’re awake for more than 20-30 minutes, get out of bed to
reset, preventing the bed from becoming a place of anxiety and promoting better sleep
associations.

KEYWORDS: Stages of sleep Alcohol and sleep

Sleep tips Sleep rhythms Caffeine and sleep

Sleep schedule Sleep environment Bedtime routine

Sleep hygiene Blue light Cool bedroom

Sleep quality Melatonin Electronic devices

Restorative sleep Sleep hormone

Bed association

Chronic insomnia

Sleep disorders

Sleep specialist

Diagnostic sleep center

Behavioral science

Stress reduction

Sleep training