Ktag 7020 2.25
Creating a "sleep sanctuary" is vital for maintaining deep, restorative sleep:
Sleep and Aging: Sleep Tips for Older Adults - HelpGuide.org
To sleep well, experts recommend establishing a consistent routine that helps your body naturally transition into a restful state. A highly effective framework for this is the , which provides specific "cut-off" times for various stimulants and activities. The 10-3-2-1-0 Sleep Rule
: Stop caffeine . Caffeine is a stimulant that can stay in your system for up to 12 hours, blocking receptors in the brain that signal tiredness.
: Stop working . Giving your mind a two-hour buffer helps it switch off from the day's stresses and problem-solving.
: Finish your last meal and alcohol . Large or spicy meals can cause indigestion, while alcohol, though it may make you feel sleepy initially, significantly lowers sleep quality and causes wakefulness later in the night.
Creating a "sleep sanctuary" is vital for maintaining deep, restorative sleep:
Sleep and Aging: Sleep Tips for Older Adults - HelpGuide.org
To sleep well, experts recommend establishing a consistent routine that helps your body naturally transition into a restful state. A highly effective framework for this is the , which provides specific "cut-off" times for various stimulants and activities. The 10-3-2-1-0 Sleep Rule
: Stop caffeine . Caffeine is a stimulant that can stay in your system for up to 12 hours, blocking receptors in the brain that signal tiredness.
: Stop working . Giving your mind a two-hour buffer helps it switch off from the day's stresses and problem-solving.
: Finish your last meal and alcohol . Large or spicy meals can cause indigestion, while alcohol, though it may make you feel sleepy initially, significantly lowers sleep quality and causes wakefulness later in the night.