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Hacks for Improving Sleep Quality

Quality sleep is a cornerstone of good health – it improves immune function, boosts mood and increases productivity. And “beauty sleep”? Yes that’s real, getting enough zzzs can reduce inflammation and weight gain. 

Quote – as said by Professor Charles Czeisler, Professor of Sleep Medicine at Harvard Medical School.

Lights Out

Research shows exposure to even small amounts of light before bed decreases your melatonin production (the hormone that makes you feel calm and sleepy) by 90%. Opt for dim lighting before bed. Unplug from electronic devices at least an hour before bed. 

Set a Timer

EMF radiation emitted through WiFi has been linked to sleep disruption. Set your WiFi router on a timer to turn off overnight, or simply keep your router in a room that is not your bedroom. Before bed, turn your phone on airplane mode, and be sure that your WiFi and Bluetooth is off. 

Follow a Nighttime Routine

Whether it’s a nightly cup of chamomile tea or a ten minute meditation, establish a routine to signal your body it’s time for some shut-eye. 

Limit Caffeine Intake 4 Hours Before Bed

Caffeine can trigger cortisol production (the hormone responsible for feelings of stress and anxiety), which can prevent your body from getting to a restful place. If you are in desperate need of an afternoon pick-me-up, consider matcha, which has less sleep disrupting effects. 

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