A good night's sleep has become a luxury for many in today's fast-paced society, when screens glow late into the night and stress frequently follows us to bed. But sleep is more than simply a time for relaxation—it's an essential component of our health that impacts our mental clarity, emotional stability, and physical vitality.
In an Instagram post, nutritionist Marina Wright wrote, “By incorporating these simple habits into your daily routine, you can realign your circadian rhythm, balance melatonin and cortisol production, and reduce stress, ultimately leading to improved sleep and overall well-being.”
She shares tiny habits that will transform your sleep quality in a few days.
Get morning sunlight: Exposure to sunlight early in the morning can help synchronise your sleep-wake cycle with the natural day-night cycle, making it easier to fall asleep at night.
Adjust your exercise routine: Excessive exercise right before bed might be stimulating and interfere with your ability to unwind and sleep. If you like to work out in the evening, save those for the morning and opt for a softer form of exercise.
Wake up at the same time every day: Maintaining a consistent bedtime and wake-up time each day helps regulate your circadian rhythm, which leads to improved sleep at night and makes it easier to rise in the morning.
Save caffeine for the morning: For better sleep, give yourself eight to ten hours between your last cup of coffee and bedtime. By inhibiting adenosine, a neurotransmitter that encourages relaxation and sleep, caffeine interferes with sleep.
