INFOGRAPHIC: The Perfect Sleep Wind Down Routine, According to Science
Insomnia is the most commonly reported sleep condition — about 60 million Americans deal with the effects of sleeplessness on a regular basis. While one night of tossing and turning is usually nothing to be concerned about, chronic sleep deprivation can have major physiological and psychological effects.
So what can insomniacs do to get a better night’s rest? As it turns out, sleeping medication is not always the answer — it could come down to making smarter choices throughout the day. Following a daily schedule that promotes quality sleep is easier than you think! Check out how you can get the best sleep ever, night after night.
Scroll to see tips.
Check out the science behind this infographic...
Soak up the sun: Reuters: Morning Daylight Exposure Tied to a Good Night’s Sleep
Wrap up your nap: National Sleep Foundation: Sleep Topics - Naps
Stop drinking caffeine: Caffeine Informer: Half Life of Caffeine
Take a warm shower or bath: Rthm.io: The Science of How Warm Baths Promote Sleep
Dim the house lights: WebMD: Light Exposure May Cut Production of Melatonin
Take melatonin supplements: MIT News: MIT Study Confirms Melatonin’s Value as Sleep Aid
Set an “electronics” curfew: Harvard Health: Blue Light Has a Dark Side
Shut off the lights: Rob Brown MD: Melatonin and the Health Effects of Ambient Bedroom Light
Lower your bedroom temperature: National Foundation for Sleep: The Ideal Temperature for Sleep
Play relaxing music: PLOS Journals: The Effect of Music on the Human Stress Response
Invest in a better bed: Better Sleep Council: When to Say “So Long” to Your Mattress