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Follow the 10-3-2-1 sleep rule. This is straightforward, logical advice, and it really works: No caffeine 10 hours before bed. No food or drink 3 hours before.
In addition, exercise, which can be stimulating, should not be done right before bed. 1 hour before bed: No more screen time ... “It also inhibits melatonin, which is required for sleep onset
One hour before you go to sleep, stop drinking fluids. Avoid blue light, too Breus knows it can be soothing for some people to fall asleep with the TV on, but he recommends not looking at the TV ...
A recommended practice is relaxing elsewhere, such as by sitting, then returning to bed when one is more likely to sleep. Stimulus control - limit stimulation before bed Finishing meals three hours before bedtime, especially for those prone to indigestion or heartburn; Avoiding alcoholic or caffeinated beverages before sleeping
“One hour before bed, set an alarm to signal that sleep time is approaching,” suggests Dr. Roban. “From this point on, lights should be dimmed in the home, soothing music can be played and ...
Polyphasic sleep is the practice of sleeping during multiple periods over the course of 24 hours, in contrast to monophasic sleep, which is one period of sleep within 24 hours. Biphasic (or diphasic , bifurcated , or bimodal ) sleep refers to two periods, while polyphasic usually means more than two. [ 1 ]
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