How to improve my sleep
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Improving sleep involves a combination of consistent routines and potentially some unconventional techniques. Here are several strategies recommended by experts on the podcast, including and :
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Regular Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends, to regulate your circadian rhythm and improve sleep quality 1.
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Darkness and Light: Keep your sleeping environment dark. Dim your lights in the evening to encourage melatonin production. Get plenty of natural light during the day, especially in the morning, to enhance your sleep-wake cycle 1.
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Wind-Down Routine: Establish a calming pre-sleep routine, such as reading, light stretching, or meditation, to help transition your body and mind into sleep 2. Avoid screens and bright light close to bedtime 3.
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Responding to Bad Nights: If you have a bad night of sleep, stick to your regular schedule and avoid compensating by sleeping in or napping, which can disrupt your sleep drive 4.
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Supplements: If necessary, consider sleep-supporting supplements such as magnesium threonate, apigenin, and theanine. Always consult with a healthcare provider before starting any new supplement 5.
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Stress Reduction: To calm a restless mind, try mindfulness practices or detailed mental exercises, like visualizing a familiar walk in detail, to distract from anxiety and facilitate sleep onset 6.
These strategies focus on enhancing the quality, quantity, regularity, and timing of sleep — collectively known as the QQRT formula — to optimize restorative rest 7.
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