👋 Quick Fixes
It's common to experience suboptimal sleep quality due to various reasons. Here are some tips for improving your sleep:
- Morning and Evening Sunlight: Go outside 30-60 minutes after waking and again before sunset to view sunlight. If you wake up before sunrise, turn on the lights and go outside as soon as the sun rises.
- Timing: Wake up at the same time each day and go to sleep when you first start to feel sleepy.
- Audio: Use our relaxing mindfulness sessions in the App's Explore Section to help you fall asleep if you have trouble sleeping at night.
- Digital media: Avoid using/watching smartphones, movies, social media, youtube, etc., one hour before sleep.
- Light in the evening: Avoid bright light in the evening. Consider using blue-light-blocking glasses.
- Alcohol: It's best to avoid drinking alcohol because it disrupts your REM sleep.
- Eating: Avoid consuming large, hard-to-digest meals 2-3 hours before bedtime to improve sleep quality.
- Hydration: To prevent sleep disturbances, avoid drinking excessive amounts of water before bedtime, as this can increase the urge to urinate during the night.
- Coffee: Caffeine is a stimulant that can interfere with the ability to fall asleep and stay asleep, which can lead to suboptimal sleep quality. It's generally recommended to avoid consuming coffee or other caffeinated beverages in the late afternoon or evening to minimize its impact on sleep. The exact timing for the last coffee of the day may vary depending on the individual's caffeine sensitivity and sleep schedule, but a general guideline is to avoid consuming caffeine at least 6 hours before bedtime.
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Disclaimer:
This page is for general informational purposes only. It does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information is at the user’s own risk. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have. They should seek the assistance of their healthcare professionals for any such conditions.
