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Consistent bedtime routine can improve sleep quality from "summary" of Why We Sleep by Matthew Walker
Establishing a consistent bedtime routine can work wonders when it comes to improving the quality of your sleep. This is not merely a suggestion, but rather a scientifically proven fact. By going to bed at the same time each night and waking up at the same time each morning, you are helping to regulate your body's internal clock, also known as the circadian rhythm. This internal clock plays a crucial role in determining when you feel sleepy and when you feel alert. When you follow a consistent bedtime routine, you are essentially training your body to know when it's time to wind down and prepare for sleep. This can help you fall asleep more quickly and experience less difficulty staying asleep throughout the night. In addition to establishing a regular sleep schedule, it is also important to engage in relaxing activities leading up to bedtime. This can include activities such as reading a book, taking a warm bath, or practicing deep breathing exercises. By incorporating these calming activities into your nightly routine, you are signaling to your body that it is time to relax and unwind. Avoiding stimulating activities, such as watching TV or using electronic devices, close to bedtime is also essential for improving sleep quality. The blue light emitted from screens can interfere with the production of the sleep hormone melatonin, making it harder for you to fall asleep.- By creating a consistent bedtime routine that includes going to bed and waking up at the same time each day, engaging in relaxing activities before bed, and avoiding stimulating activities close to bedtime, you can significantly improve the quality of your sleep. This simple yet effective approach can have a profound impact on your overall health and well-being.
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