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Develop a sleepenhancing evening routine from "summary" of Sleep Smarter by Shawn Stevenson
Creating a sleep-enhancing evening routine is crucial for improving the quality of your sleep. This routine should ideally start a couple of hours before bedtime to allow your body to wind down and prepare for rest. One key element of this routine is to limit exposure to artificial light, especially blue light emitted by electronic devices. This type of light can disrupt your body's production of melatonin, a hormone that regulates sleep-wake cycles. To counteract this, consider wearing blue light blocking glasses or using apps that filter out blue light on your devices. Another important aspect of your evening routine should be to avoid heavy meals close to bedtime. Eating large meals too close to bedtime can lead to indigestion and discomfort, making it harder to fall asleep. Instead, opt for a light snack if you're hungry before bed and try to eat at least two to three hours before you plan on going to sleep. Additionally, it's best to avoid caffeine and alcohol in the hours leading up to bedtime, as these substances can interfere with your ability to fall asleep and stay asleep. Incorp...
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