Having trouble falling asleep? Staying asleep?
1. If you haven’t already limited or even eliminated caffeine, that’s the first to go. Caffeine has a 12 hr 1/4 life which means 12 hrs later you’re still experiencing 1/4 of its effects.
2. No blue light TWO WHOLE HOURS before bed. That means no phone, no TV, no iPads…you get it. They turn on your brain to be awake and disrupt your circadian rhythm.
3. Create a bedtime routine. Just like kids our brains thrive on routine. If we can get it in the mode of knowing that sleep is coming next by doing the same thing every night, you will eventually fall asleep faster.
4. Morning sun is actually what boosts natural melatonin production.