🌙 5 steps to a better night routine! 💤✨ #sleepbetter #goodnightsleep #bettersleep

💻Screen-Free Time
Exposure to blue light from screens (phones, tablets, laptops) disrupts the production of melatonin, the hormone that regulates sleep-wake cycles. Reducing screen time before bed allows melatonin levels to rise naturally, promoting better sleep quality and easier onset of sleep.

🧘‍♀️Relaxing Activity
- Engaging in calming activities like reading or light stretching lowers cortisol levels, which reduces stress and anxiety. Relaxing activities activate the parasympathetic nervous system, which helps the body enter a restful state, improving the chances of falling asleep quickly.

🍵Herbal Tea (Chamomile, Lavender)
- Herbal teas like chamomile and lavender contain natural compounds like apigenin, which binds to specific receptors in the brain that promote sleepiness. These teas help to reduce insomnia, induce relaxation, and improve overall sleep quality without the side effects associated with chemical sleep aids.

📖Journaling (Gratitude or Reflection)
- Writing down thoughts, particularly positive reflections or a gratitude list, helps clear the mind and reduces overthinking. Studies show that practicing gratitude enhances mood and promotes relaxation by reducing stress hormones, contributing to more restful sleep.

🕚Consistent Sleep Time
- Going to bed and waking up at the same time every day regulates the circadian rhythm (the body's internal clock), which controls sleep-wake cycles. A consistent sleep schedule helps to maintain the body's natural rhythm, leading to better sleep quality and improved overall health, as irregular sleep patterns can increase the risk of sleep disorders.

These steps are backed by sleep science and help the body naturally transition into a restful state, improving the overall quality of sleep and promoting better long-term health.

#sleep #goodnight #nighttime #insomnia #health #rest