Recognize sleep as a fundamental ‘Swiss Army knife’ for health, capable of addressing various ailments, reducing chronic disease risk (like type 2 diabetes and heart problems), and boosting energy levels.
Go to bed and wake up at the same time every day, including weekends, to avoid ‘social jet lag’ and help your body maintain a consistent sleep rhythm.
Keep your bedroom cool, ideally around 18 degrees Celsius, as a cooler environment helps your body achieve the optimal thermal state for good sleep.
Promote darkness in your bedroom by avoiding blue light-emitting devices (screens, phones) in the last hour before bed and turning off overhead lights to aid melatonin release and healthy sleep onset.
If you’ve been awake for 20-25 minutes trying to fall asleep or get back to sleep, leave the bed, go to a different room, and engage in a dim-light activity like reading or listening to a podcast until you feel very sleepy, to prevent your brain from associating the bed with wakefulness.
Be mindful of caffeine intake, especially later in the day, and understand that alcohol, even one drink, can fragment sleep, block restorative REM sleep, and negatively impact sleep quality, despite its sedative effects.
Empower yourself by trying different lifestyle changes, such as eliminating caffeine and alcohol for a week, to personally experience their impact on your sleep and then make informed choices about your habits.
Understand that sufficient sleep helps regulate appetite hormones (leptin and ghrelin), leading to reduced cravings and calorie intake, making it a critical factor in weight management.
Recognize that relaxation is a critical pillar of health and actively schedule time to chill out, especially during periods like summer breaks, to support overall well-being.
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