"If we can switch off a sense of any threat that's mounted from the day, that will support our sleep. It can trigger a cascade of biological and physiological responses that tell our bodies it's time for bed."
"It can encourage our bodies to release melatonin, a naturally occurring hormone that regulates our circadian rhythm and tells our body it's time to sleep. Light can disrupt your sleep even if your eyes are closed, so use an eye mask to block out any remaining light if you don't have blackout curtains."
"To fall asleep faster, drop your internal temperature. The quicker your body temperature falls, the quicker you fall asleep. Taking a shower or bath before bed, going from a warm environment to a cold one, rapidly drops body temperature."
A pre-bedtime ritual activates biological and physiological responses that signal the body it's time for sleep. Dimming lights encourages melatonin release, which regulates circadian rhythm and sleep timing. Light can disrupt sleep even with closed eyes, so blackout curtains or eye masks help. Lowering internal body temperature accelerates sleep onset by signaling bedtime to your body. Taking a warm shower or bath before bed, then moving to a cool environment, rapidly drops body temperature and facilitates faster sleep. These evidence-based strategies help switch off daily stress and threat responses, supporting better sleep quality.
Read at www.npr.org
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