30 Seconds for a better night's sleep

  1. Maintain a consistent sleep and wake schedule . Go to bed at the same time every day, provide a comfortable sleeping environment and get up at the same time every morning.
  2. Create a relaxing bedtime ritual. Take time to relax before going to bed. For example, listen to some soothing music, take a warm bath or try meditation.
  3. Avoid caffeine, alcohol and nicotine. All three of these substances can keep you awake and can seriously disrupt your sleep pattern.
  4. Avoid using screens such as your smartphone or tablet before going to bed. Blue light from screens reduces melatonin production and can keep you awake.
  5. Make your bedroom dark. Use blackout curtains or use an eye mask to darken your bedroom.
  6. Exercise every day. Regular exercise can help improve your sleep quality.

Pharmacist Dirk
Founder Metis Supplements

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