The hormonemelatonin regulates your sleep-wake cycleby helping you fall asleep.
When the brain decreases melatonin production, you become more alert.
Melatonin increases drowsiness and promotes sleep.
ljubaphoto / Getty Images
Exercise in the Morning
Morning exercisegets your body moving and helps wake you up.
If you consume it, do so in minimal amounts and only in the morning.
Similarly, alcohol negatively affects sleepeven though it causes drowsinessand should be avoided.
If possible, make your bedroom a screen-free zone.
Implement Good Sleep Hygiene
Sleep hygieneis a set of habits that promote quality sleep.
Additionally, research has found thatrelaxation exercisesreduce anxiety and improve sleep quality.
They can make you sleepy but do not improve your sleep quality.
A primary care practitioner orsleep specialistcan help you identify possible causes and provide treatment options.
They may recommend asleep studyto rule out sleep disorders.
National Institute of General Medical Sciences.Circadian rhythms.
2017;31:70-78. doi:10.1016/j.smrv.2016.01.006
National Heart, Lung, and Blood Institute.Circadian rhythm disorders treatment.
Sleep Foundation.How electronics affect sleep.
2018;7(3):507. doi:10.4103/jfmpc.jfmpc_220_17
Sleep Foundation.How to fix your circadian rhythm: 6 easy steps.
National Heart, Lung, and Blood Institute.Circadian rhythm disorders causes and risk factors.
2019;42(2).
doi:10.1093/sleep/zsy217
Sleep Foundation.Best temperature for sleep.
National Sleep Foundation.How to make a sleep-friendly bedroom.
