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5 tips for better sleep

5 tips for better sleep This video provides five evidence-based tips to improve sleep quality and feel refreshed throughout the day (0:19). Here are the key takeaways: Maintain a consistent sleep schedule (0:35): Waking up and going to sleep at the same time daily trains your brain's biological clock, ensuring adenosine levels peak and drop consistently, leading to a strong desire for sleep in the evening and refreshed mornings. Expose yourself to morning sunlight (2:04): Morning light exposure signals the brain to stop melatonin and stimulate cortisol, regulating your biological clock. This ensures timely melatonin secretion in the evening, promoting deep sleep. Direct exposure without glasses for about 10 minutes is ideal (3:10). Avoid caffeine 8-10 hours before bed (3:50): Caffeine's chemical structure is similar to adenosine, blocking its receptors and preventing the natural sleep pressure process. Its half-life of 5-6 hours means it can disrupt sleep if consumed too close to bedtime. Limit exposure to blue light before bed (5:22): Blue light from screens tricks the brain into thinking it's still daytime, inhibiting melatonin and activating cortisol, making it difficult to relax and sleep. Avoid artificial lights after 8 p.m. and use red or orange soft lighting instead (6:23). Optimize your bedroom temperature (7:14): A cooler room (around 18°C or 65°F) is optimal for sleep, as your body needs a slight temperature drop to fall and stay asleep. Using a fan, opening windows, or taking a hot shower before bed can help achieve this (7:37). #naturalsleep #insomina #deepsleep #fallasleep #sleepbetter #science #sleephack #nightroutine #sleepnaturally #morningroutine #regularity