lady sleeping

At times we struggle with making big changes to our daily routines, even when we know that they will produce positive long-term health benefits. Change can be tough! But it is very possible.

We are aware of the good practices to maintain our health and longevity, but we end up dismissing them by rationalizing, “I can never do that”, “I don’t have any time for that”, or “I don’t like doing it”. Too many excuses, enough of that!    sleep


If you have ever been in this position, then here’s some good news for you. These simple changes can help to improve your sleep quality and in turn advance your health. They are easy, and not stressful you could start doing them right away.

Start using night mode on your devices

phone on night mode

Most recent smartphones and computers come with the “Night Mode” feature, which reduces the amount of blue light emitted by your device screens. Do you know why? This is because “blue light” confounds your brain into thinking that it’s still day time. The night mode feature shifts the display light towards the red end of the spectrum. Interestingly, you can schedule the night mode feature to switch on in the day, and automatically go off during the night. On second thought, you can set it once and forget about it switching from time to time.

Cut off your screen time before sleep

Many times, the last thing we do while on the bed is to use our phones, of course, this isn’t something bad, however, we could try to constantly put away phones at least 30 minutes before bedtime.  The brain produces sleep hormone known as melatonin, this regulates the circadian rhythm or sleep-wake cycle. Exposure to intense sources of light suppresses the production of melatonin. So, your brain and mind assume that you are not ready to sleep yet. This makes you lay awake in your bed for hours, and sleep continues to elude you. This can be prevented when we learn to put away phones, TV, laptop, and other screen devices.

 Avoid stimulants

Tea, coffee, tobacco, cigarettes, and other stimulants are not great friends with sleep. They boost your brain and keep you active for hours. Another less understood culprit is alcohol. Sure, it lulls you into a deep sleep pretty fast, but that’s only during the first half of your night’s sleep. During the second half, as the body begins to process the alcohol, it disrupts your sleep and even makes you run to the bathroom once or twice during the night, effectively nullifying any sleep-inducing benefits it offers.

Read also: 5 best ways to get your kids to bed on time

Take in natural light        

Man waking up

Just the way the screen light is a sleep disruptor, the natural light is a potent enabler. Use it to your advantage. The moment you wake up every morning, let in as much natural light into your room as possible. Once a while, you could take a short break to spend some time basking in the sunshine. As soon as your brain calibrates itself to the natural day-night cycles, your sleep time will also fall into a routine. Cool right? We think so too.

Exercise is Vital       sleep

If your job involves a good amount of physical activity, then you are likely to get enough exercise. By the time you hit the bed; you are exhausted and fall right into sleep. However, if you have a deskbound job, then get some exercise regularly. A decent level of tiredness puts you into a sound sleep.


Most of these tips will hardly take much of your time. As you incorporate them into your daily routine, they will become barely noticeable to you over time. They’ll become your habits, and before you realize it, you’ll start experiencing positive benefits of the positive change routine.



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