Protips on How to Sleep Better at Night, Part 1 - The Proactive Health Management Plan
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Protips on How to Sleep Better at Night, Part 1

A good night’s sleep is just as important as regular exercise and a healthy diet. Research shows that poor sleep (interrupted, restless, or less than 8 hours per night on a consistent basis) has immediate negative effects on your hormones, exercise performance and brain function.

Bad sleep can also cause weight gain and increase disease risk in both adults and children.

On the flipside, good sleep can help you eat less, exercise better and live healthier. In part 1 of our Protips on How to Sleep Better at Night, we’ll explore a few ways you can get your Z’s.


1 Increase Bright Light Exposure During The Day

Your body has a natural time-keeping clock known as your circadian rhythm. The circadian rhythm talks to your brain, body and hormones, telling them all when it’s time to sleep and, when it’s not, helps you stay awake.

Natural sunlight or bright light during the day helps keep your circadian rhythm healthy. This improves daytime energy, as well as nighttime sleep quality and duration.

In people with insomnia, daytime bright light exposure improved sleep quality and duration. It also reduced the time it took to fall asleep by 83%.

Protip: Try grabbing more sun during the day to help you sleep at night. If that’s not practical, research artificial bright-light devices and bulbs — they work wonders!


2Reduce Blue Light Exposure in the Evening

Blue light — the stuff that blasts out of electronic devices, like your smartphone or iPad — is one of the worst disruptors of circadian rhythm out there.

Take back your Z’s and reduce blue light exposure past sunset. Most modern smartphones have a screen-dimming feature that cuts down on the amount of blue light projected from its screen.

Protip: Stop watching TV and turn off any blue-lit electronic devices two hours before heading to bed.


3Don’t Consume Caffeine Late in the Day

Caffeine has numerous benefits and is consumed by 90% of the US population. Who doesn’t love a blast of coffee in the morning, or an afternoon diet soda to keep your synapses going?

But the later in the day caffeine is consumed, the harder it might be to fall asleep. Caffeine can stay in your blood for 6–8 hours, stimulating your nervous system. That may stop your body from naturally relaxing at night.

Protip: Assuming you work a 9 to 5, stop drinking significant amounts of caffeine after 3 p.m. to ensure a good night’s sleep.


4Cut Back on Daytime Naps

While short power naps are beneficial, long or irregular napping during the day can negatively affect your sleep. Sleeping in the daytime can confuse your internal clock, meaning that you may struggle to sleep at night.

In fact, in one study, participants ended up being sleepier during the day after taking daytime naps.

Another study noted that while napping for 30 minutes or less can enhance daytime brain function, longer naps can negatively affect health and sleep quality.

If you take regular daytime naps and sleep well, you shouldn’t have to worry. The effects of napping depend on the individual.

Protip: If you can squeeze in a daytime nap, make it only 30 minutes or less. Like with all things sleep, if you practice this shortened nap cycle, soon you won’t need an alarm — your body will wake itself up naturally!


5Try to Sleep and Wake at Consistent Times

Your body’s circadian rhythm functions on a set loop, aligning itself with sunrise and sunset. During this loop, your body generates melatonin — the chemical that signals your brain when it’s time to sleep — and learns to make melatonin on a schedule.

Building a consistent routine with your sleep and waking times can aid long-term sleep quality. That means if you stay up late on the weekends, you are tampering with the system your body has built.

If you struggle with sleep, try to get in the habit of waking up and going to bed at similar times. After several weeks, you may not even need an alarm.

Protip: Try to get into a regular sleep/wake cycle — especially on the weekends. If possible, try to wake up naturally at a similar time every day.


That’s it for Part 1 of our Protips on How to Sleep Better at Night series. Stay tuned for more in the future — and have a good night’s rest!

245 Comments
  • Lawrence M Garcia
    Posted at 15:27h, 02 May Reply

    Good Read!!
    Thanks

    • Melissa Parrish
      Posted at 17:18h, 02 May Reply

      Great tips!

  • Heather Davis
    Posted at 15:28h, 02 May Reply

    Good tips, thanks!

  • Elisabeth Beinecke
    Posted at 15:28h, 02 May Reply

    Great read thank you

  • Chris Barlow
    Posted at 15:28h, 02 May Reply

    ThAt helping tips..

  • Porsha Elle Sade Ali
    Posted at 15:31h, 02 May Reply

    Got the same article twice this week? Still good info tho

  • Brandy chandler
    Posted at 15:32h, 02 May Reply

    Thank you

  • Angela Lloyd
    Posted at 15:33h, 02 May Reply

    Thanks!

  • LISA CARABALLO
    Posted at 15:33h, 02 May Reply

    Good to know!

  • Kimberly Couts
    Posted at 15:34h, 02 May Reply

    Good information I need to apply

  • Steven Mendoza
    Posted at 15:34h, 02 May Reply

    Thank you so much! Great read!

  • Brenda L Nicholson
    Posted at 15:34h, 02 May Reply

    Thank u sharing i toss and turn all night

  • Lyndsay Myers
    Posted at 15:34h, 02 May Reply

    Thanks

  • Brenda L Nicholson
    Posted at 15:35h, 02 May Reply

    Thank u sharing i toss and turn all night no matter what i do drop of a pin i could hear it

  • Amanda McCord
    Posted at 15:36h, 02 May Reply

    Good info

  • Michael Tod jones
    Posted at 15:37h, 02 May Reply

    Thank you.

  • Anisha Welch
    Posted at 15:37h, 02 May Reply

    These tips were very helpful to me, due to my lack of sleep each night then being so tired during the day!

  • Cynthia Osborne
    Posted at 15:37h, 02 May Reply

    This was a very helpful article.

  • Brian Bailey
    Posted at 15:38h, 02 May Reply

    I definitely need to stay away from the electronics. Is there an amount of time between cutting off the electronics and your bedtime that is recommended? Besides cutting them off at sunset?

    • PHMP
      Posted at 16:17h, 02 May Reply

      Just give yourself 2 hours before going to bed — no need to start cutting them out at sunset. A lot of phones/devices nowadays also come with “Dark Mode” settings — which puts white text on a black background. Not only is this better for lessening your blue-light consumption, it’s also easier on the eyes! Takes some getting used to, but it’s pretty great.

  • Rick Noble
    Posted at 15:39h, 02 May Reply

    Worth trying.

    • Mary Peoples
      Posted at 23:32h, 03 May Reply

      Great information

  • Donna lynn henry
    Posted at 15:39h, 02 May Reply

    This was very helpful

  • Elaysha Moore
    Posted at 15:39h, 02 May Reply

    Good info

  • Twakena Handy
    Posted at 15:39h, 02 May Reply

    Excellent read

  • Sherri Stoltzfus
    Posted at 15:39h, 02 May Reply

    Very good

  • Stacey Dennis
    Posted at 15:40h, 02 May Reply

    Cool thx

  • Syd Fees
    Posted at 15:40h, 02 May Reply

    Great article!

  • Tammy Ann Davis
    Posted at 15:40h, 02 May Reply

    Informative

  • Tristan Beck
    Posted at 15:40h, 02 May Reply

    Great information

  • Tiffany Cell
    Posted at 15:40h, 02 May Reply

    These are helpful tips I will try. I suffer from interrupted sleep almost every night

  • Klelicha Allen
    Posted at 15:41h, 02 May Reply

    Very informational

  • Donna lynn henry
    Posted at 15:42h, 02 May Reply

    Im not sure what im supposed to comment

  • Melinda
    Posted at 15:43h, 02 May Reply

    Good Information

  • Carey Wayne Webb
    Posted at 15:43h, 02 May Reply

    Great read good information to read

  • Jonas Parker
    Posted at 15:43h, 02 May Reply

    I like it

  • DIANNA R HOUSER
    Posted at 15:43h, 02 May Reply

    This was very helpful to me, as I have insomnia. I have to take a prescription sleep meds to aid in falling and staying asleep

  • TIFFANY
    Posted at 15:43h, 02 May Reply

    Nice

  • Michael Holloman
    Posted at 15:43h, 02 May Reply

    Have no problem sleeping at night

  • Brigitte smithers
    Posted at 15:44h, 02 May Reply

    Good tips I would use

  • Erin Colley
    Posted at 15:44h, 02 May Reply

    These are great tips! Thank you

  • Esther Jun
    Posted at 15:45h, 02 May Reply

    thanks

  • Cristian Murguia
    Posted at 15:47h, 02 May Reply

    i will start this routine today.

  • Tracy Laney
    Posted at 15:47h, 02 May Reply

    Great article, some things I was aware of but there were some things that I didn’t know….

  • Patricia Colson
    Posted at 15:49h, 02 May Reply

    Great subject!!!

  • Tonya Countryman
    Posted at 15:49h, 02 May Reply

    Makes complete sense as to why a couple of generations ago they did not need alarms and still awoke daily at the same time.

  • Margaret Simmons
    Posted at 15:50h, 02 May Reply

    Thanks!

  • Emilie Dixon
    Posted at 15:50h, 02 May Reply

    Very good information

  • Derick mitchell
    Posted at 15:50h, 02 May Reply

    This was very helpful

  • Selina Lloyd
    Posted at 15:55h, 02 May Reply

    This article was very helpful

  • Selina Lloyd
    Posted at 15:56h, 02 May Reply

    This article was helpful

  • Nancy Corbitt
    Posted at 15:57h, 02 May Reply

    Nice read

  • Elizabethwerner
    Posted at 15:58h, 02 May Reply

    Thanks for the great info. I am glad to learn about the blue light and have learned how to adjust my phone when reading:)

  • Laurie Lierman
    Posted at 15:58h, 02 May Reply

    Very useful

  • Justin Part
    Posted at 16:00h, 02 May Reply

    H

  • Debra Dillon
    Posted at 16:00h, 02 May Reply

    Good tips!

  • Harold Little
    Posted at 16:01h, 02 May Reply

    Awesome! The article sent earlier this week was great, but having the tools to apply it makes things even better! Great article!

  • Debra Dillon
    Posted at 16:01h, 02 May Reply

    Good tips! Great ideas

  • Donna taliaferro
    Posted at 16:01h, 02 May Reply

    Thanks

  • Anthony Staley
    Posted at 16:01h, 02 May Reply

    Been there done that

  • Debra Dillon
    Posted at 16:01h, 02 May Reply

    Great ideas!

  • Edwin Claunch
    Posted at 16:01h, 02 May Reply

    Interesting.

  • Dustin Walker
    Posted at 16:02h, 02 May Reply

    Work 9 to 5 lol. How cute.

  • Tommy medlin
    Posted at 16:03h, 02 May Reply

    Good information

  • Holly Michelle Green
    Posted at 16:03h, 02 May Reply

    Didn’t realize that about the blue light. Very interesting.

  • william Manis
    Posted at 16:05h, 02 May Reply

    It is a good article that makes me realize part of my sleeping issue

  • Scott Bash
    Posted at 16:05h, 02 May Reply

    We will give this a try thanks

  • Ben H Poitevint
    Posted at 16:06h, 02 May Reply

    Ty

  • Virginia Laborn
    Posted at 16:06h, 02 May Reply

    Thanks for the tips

  • Rohan
    Posted at 16:06h, 02 May Reply

    Good info

  • Hunter G
    Posted at 16:07h, 02 May Reply

    Thanks

  • Brenda McGinnis
    Posted at 16:08h, 02 May Reply

    Good information. Thanks

  • Denise
    Posted at 16:09h, 02 May Reply

    Good to know. Thanks for the info.

  • Randy Hines
    Posted at 16:16h, 02 May Reply

    Good to know

  • Beth Smith
    Posted at 16:16h, 02 May Reply

    Great information
    I cant wait to try the nap

  • Rachelle Gizinski
    Posted at 16:17h, 02 May Reply

    I try to catch up on weekends. I don’t know if it helps but it feels good

  • Candice Thomas
    Posted at 16:17h, 02 May Reply

    Thank you for this information!

  • Teresa webb
    Posted at 16:17h, 02 May Reply

    I will try some of the tips to see if it helps.

  • Teresa Webb
    Posted at 16:20h, 02 May Reply

    I will try these tips to see if it helps.

  • Amy Turner
    Posted at 16:20h, 02 May Reply

    I sleep fine unless my rls acts up but this is
    very helpful

  • Todd M Smith
    Posted at 16:22h, 02 May Reply

    Omg! This is like one of the funniest articles I’ve read yet I am a TRUCK DRIVER AND I AM LUCKY to get 6 hours as is let alone any that’s NOT BROKEN UP!!

  • Tonja Johnson
    Posted at 16:23h, 02 May Reply

    I have a head time sleeping at night. I also have sleep apnea and can’t afford the CPAP machine. Thanks for a great article

  • Kristi Morris
    Posted at 16:24h, 02 May Reply

    Good stuff!! Thanks!

  • Karen Ellyson
    Posted at 16:26h, 02 May Reply

    Thanks

  • Crystal Cool
    Posted at 16:28h, 02 May Reply

    Very helpful

  • Janet Watson
    Posted at 16:29h, 02 May Reply

    Good reading and healthy information, will apply myself

  • Cletona Alston
    Posted at 16:29h, 02 May Reply

    Very good article!.

  • Luann
    Posted at 16:29h, 02 May Reply

    Great info

  • Daniel mims
    Posted at 16:33h, 02 May Reply

    Very useful

  • Lauren Cameron
    Posted at 16:33h, 02 May Reply

    Great read!

  • Natalie Jennings
    Posted at 16:33h, 02 May Reply

    Good information

  • Daniel mims
    Posted at 16:34h, 02 May Reply

    Thanks a lot

  • Luc Cleyman
    Posted at 16:35h, 02 May Reply

    Great read. I need all the help I can get. I find my head hitting the desk throughout the work day. Thanks,

  • Daniel mims
    Posted at 16:35h, 02 May Reply

    Sleep is not a problem for me

  • Nestor Konditamde
    Posted at 16:39h, 02 May Reply

    Thank you again

  • Nestor Konditamde
    Posted at 16:39h, 02 May Reply

    Thank you again for the info

  • Cynthia Rolik
    Posted at 16:46h, 02 May Reply

    Thank you for the great tips.

  • Shelby York
    Posted at 16:48h, 02 May Reply

    Very helpful thank you

  • Kristi whitcomb
    Posted at 16:52h, 02 May Reply

    Great info

  • Cynthia Osborne
    Posted at 16:56h, 02 May Reply

    This was a very helpful article

  • Joan Jenkins
    Posted at 16:57h, 02 May Reply

    Would love to have a good night’s sleep.

  • Jolene Zaye
    Posted at 16:58h, 02 May Reply

    Nice! we all need sleep to keep ourselves healthy and going everyday. Good information

  • Rose Davis
    Posted at 16:59h, 02 May Reply

    Great info I needed this

  • Lisa Nelson
    Posted at 17:00h, 02 May Reply

    Thanks

  • Shelby York
    Posted at 17:00h, 02 May Reply

    Thank you !!

  • Rose Davis
    Posted at 17:02h, 02 May Reply

    Good info

  • Debra Jordan
    Posted at 17:06h, 02 May Reply

    Enjoyed the article – Thank you

  • Eunice Young
    Posted at 17:16h, 02 May Reply

    Good reading will apply myself

  • Shura Iskhakova
    Posted at 17:33h, 02 May Reply

    Good information

  • Leila Cordingley
    Posted at 17:34h, 02 May Reply

    Thanks for the information. I have been trying to increase my hours of sleep, but found it hard to add 2 hours all at once. I have found I can add 1/2 hour then I can work on adding another half hour after waiting enough time to become accustomed to each additional half hour.

  • Cheryl Dulaney
    Posted at 17:35h, 02 May Reply

    THANK YOU.

  • Cheryl Grose
    Posted at 17:36h, 02 May Reply

    Helpful

  • Donna henry
    Posted at 17:37h, 02 May Reply

    Will apply this to my daily life

    • Olivia Dumont
      Posted at 23:49h, 09 May Reply

      These are so helpful

  • Cheryl Grose
    Posted at 17:37h, 02 May Reply

    Helpful info

  • Gary Burke
    Posted at 17:38h, 02 May Reply

    Great article thanks

  • Sheila
    Posted at 17:38h, 02 May Reply

    Good to know about the caffeine and stopping by 3pm

  • Johanna Stien
    Posted at 17:43h, 02 May Reply

    I’ll try!

  • Desmond Williams
    Posted at 17:44h, 02 May Reply

    Thanks

  • Elizabeth Bixler
    Posted at 17:46h, 02 May Reply

    Very helpful

  • Sanra Cook
    Posted at 17:52h, 02 May Reply

    good tips

  • Charles Higgins
    Posted at 17:56h, 02 May Reply

    The information you provided was very helpful thank you

  • Scott
    Posted at 18:02h, 02 May Reply

    Thanks for the info

  • Selina Lloyd
    Posted at 18:17h, 02 May Reply

    Very good reading

  • Serena Phillips
    Posted at 18:26h, 02 May Reply

    Thanks.

  • Michael Milner
    Posted at 18:26h, 02 May Reply

    Thanks.

  • Sharon Denny
    Posted at 18:42h, 02 May Reply

    Awesome tips,,,especially for someone with Sleep Apnea!

  • Mayra Echeverria
    Posted at 18:55h, 02 May Reply

    Thank you very useful tips that i will be trying

  • Joe Drake
    Posted at 18:58h, 02 May Reply

    thanks

    • Shayla Blakeney
      Posted at 14:02h, 15 May Reply

      Great tips to know!

  • Katherine Adkins
    Posted at 19:13h, 02 May Reply

    Great article

  • Irene Durr
    Posted at 19:15h, 02 May Reply

    I guess I shouldn’t go to sleep with the TV on.

  • Christine Owsley
    Posted at 19:32h, 02 May Reply

    Good info

  • Alexander
    Posted at 19:34h, 02 May Reply

    Interesting, but still side note is missing. Less than 6 hours asleep a night ur also prone to altimers and dementia due to the sludge in ur prain not being properly processed out. 7 to 8 hours asleep is a sure fire way to make sure this sludge is 100% gone. Any less build up begins causing future issues.

  • Julia Haynes
    Posted at 19:49h, 02 May Reply

    Very useful need some more tips on sleeping matter!

  • Jackie
    Posted at 19:54h, 02 May Reply

    Very informative

  • Lisa Thomas
    Posted at 20:02h, 02 May Reply

    Great information thanks!

  • Pamela S Wieber
    Posted at 20:23h, 02 May Reply

    Thank you !

  • Santana Williams
    Posted at 20:58h, 02 May Reply

    Nice,thank u

  • Belinda Edwards
    Posted at 21:05h, 02 May Reply

    That’s good information and I’m going to try it for myself.

  • Steven Sherman
    Posted at 21:10h, 02 May Reply

    Sleep well my friends

  • Brandy Childs
    Posted at 21:23h, 02 May Reply

    I needed these tips. I am always tired because I do not sleep well at night.

  • Wade Lannon Allen
    Posted at 21:25h, 02 May Reply

    Sweet

  • lORENA REYNOSO/ORTIZ
    Posted at 21:27h, 02 May Reply

    myself, I close my eyes and try to set up my brain counting from 1 to 100 and fall asleep!

  • Leslie
    Posted at 21:35h, 02 May Reply

    Thanks

  • carmen roe
    Posted at 21:43h, 02 May Reply

    thanks for the infoi

  • Sedrick King
    Posted at 21:48h, 02 May Reply

    Sleep is the most important thing for me! I’m in the bed around 9pm most night.

  • Kim Hetrick
    Posted at 22:07h, 02 May Reply

    Good info!

  • Melissa Ray
    Posted at 22:20h, 02 May Reply

    Good and helpful article

  • Melissa Ray
    Posted at 22:21h, 02 May Reply

    Very helpful article

  • sharon smith
    Posted at 23:44h, 02 May Reply

    thank you , that is a good lesson

  • Tracy Donnalley
    Posted at 23:49h, 02 May Reply

    Interesting article

  • Sharon smith
    Posted at 23:57h, 02 May Reply

    Good advice

  • Sara Brown
    Posted at 00:20h, 03 May Reply

    Great info

  • STACEY HAMNER
    Posted at 00:46h, 03 May Reply

    Thanks

  • Texanna Hernbeck
    Posted at 00:47h, 03 May Reply

    Good information.

  • Bernadette Kniffin
    Posted at 03:19h, 03 May Reply

    Thanks more light is Good and less electronics.

  • LaChelle Rininger
    Posted at 03:29h, 03 May Reply

    Good to know

  • Freda Hunt
    Posted at 04:50h, 03 May Reply

    Helpful article, thanks

  • Jennifer Zolnier
    Posted at 09:15h, 03 May Reply

    Thanks

  • Shellyanne Rushdan
    Posted at 11:20h, 03 May Reply

    Thank you as always great information!

  • Danny LaFountain
    Posted at 11:23h, 03 May Reply

    read

  • Linda
    Posted at 11:49h, 03 May Reply

    Read the article found it helpful

  • TRISH BOWMAN
    Posted at 12:00h, 03 May Reply

    Good Information. Thank you!

  • Lisa Bennett
    Posted at 12:21h, 03 May Reply

    Thanks.

  • Amy Conley
    Posted at 13:13h, 03 May Reply

    Good info

  • Jessica Fitzhugh
    Posted at 13:56h, 03 May Reply

    This informative, easy read I will share with my residents.

  • KEVIN SANTOS
    Posted at 14:38h, 03 May Reply

    Thank you! Hope to apply some of this advise.

  • Ramiro Samayoa
    Posted at 15:48h, 03 May Reply

    Good information

  • K. Klaine
    Posted at 16:44h, 03 May Reply

    Thanks, very helpful!!

  • Jerry M. Calhoun II
    Posted at 17:08h, 03 May Reply

    Thanks, good stuff…

  • Kelly Pitts
    Posted at 19:48h, 03 May Reply

    Good information. I may have to try a few. I never get anymore than a few hours of sleep then I constantly wake up the rest of the night. I never sleep in. If I try to sleep a little longer on the weekends I get up with a headache. So if I wake up at 4 or 5am I just stay up.

  • Scott Milhous
    Posted at 20:00h, 03 May Reply

    Good tips

  • Howie Thompson
    Posted at 20:22h, 03 May Reply

    Thank you

  • Howie Thompson
    Posted at 20:23h, 03 May Reply

    Thank you great information

  • Debra Bateson
    Posted at 20:41h, 03 May Reply

    Very good information

  • Anthony Miosi
    Posted at 21:05h, 03 May Reply

    Good information . . i have been doing some of this but need to make a change concerning the TV

  • ROBERT PRIEBE
    Posted at 21:20h, 03 May Reply

    THANKS

  • Jeffery Hayes
    Posted at 21:46h, 03 May Reply

    Good information

  • Angie Prestwood
    Posted at 00:26h, 04 May Reply

    good tips

  • Amy K Kaser
    Posted at 03:13h, 04 May Reply

    Good info Thanks!!!

  • William Jolley
    Posted at 13:48h, 04 May Reply

    Thanks for the tips. 2-3 hours of sleep per night just isn’t cutting it.

  • Alexander
    Posted at 15:26h, 04 May Reply

    Noted.

  • Paul Phelps
    Posted at 19:17h, 04 May Reply

    Nice article. Unfortunately I work rotating shifts and have all my life.

  • Rose Davis
    Posted at 22:28h, 04 May Reply

    Re read article. very good info

  • Sherri Daily
    Posted at 02:09h, 05 May Reply

    Great info. just hard with work schedules to have a routine and to get 8 hours of sleep.

  • ILA RUSSELL
    Posted at 02:47h, 05 May Reply

    Now can you address habits for night shift workers? I catch grief from friends and coworkers because I put my phone on DoNotDisturb while I sleep.

  • Hope Griffin
    Posted at 17:00h, 05 May Reply

    Thanks!!

  • Louise Touchstone
    Posted at 18:49h, 05 May Reply

    Great read! I did not know that weight gain could be from not getting good sleep.

  • Tommy Crabtree
    Posted at 22:49h, 05 May Reply

    Great Article

  • David Murray
    Posted at 00:03h, 06 May Reply

    Great information I’ll work on it. Thanks!

  • Sandra Vicks
    Posted at 01:19h, 06 May Reply

    Need 6 to 8 hours of sleep to function
    it’s only healthy.

  • Charles V Blankenship
    Posted at 11:19h, 06 May Reply

    Great tips. But for those of us who have a partner that has to have the TV on to sleep it is difficult for the ones that got to get up at 2 or 3 in the morning. My remedy for this is a nice fluffy pillow over my head. The researchers have said that the darker the room the better your sleep will be

  • Marie
    Posted at 14:00h, 06 May Reply

    Good read

  • Barbara Lynn Lambert
    Posted at 15:21h, 06 May Reply

    Good tips. Great for everyone.

  • Shelton DeMarco Worrell
    Posted at 16:21h, 06 May Reply

    I go to sleep and wake up the same time without alarm . I walk all day on my job so when I finally get relaxed I am out like a light . You are right no alarm clock needed .. increased heart rate before sleep is also a wonderful way to rest better .

  • Laurie Christensen
    Posted at 20:38h, 06 May Reply

    Learned something new. Thank you

  • Samantha Wegner
    Posted at 22:24h, 06 May Reply

    Thanks for the information!

  • Tammy White
    Posted at 01:10h, 07 May Reply

    This was a lot of very useful information, I will work on this more in my every day Life.

  • Karen Brewer
    Posted at 01:14h, 07 May Reply

    I definitely need to work on sleeping better- thanks for the tips.

  • Ruth Ellen allred
    Posted at 03:00h, 07 May Reply

    Thanks

  • Shunta M
    Posted at 03:52h, 07 May Reply

    Great info, but I work the night shift, I dont get proper sleep during the day, I’m tired all the time.

  • TobyKing
    Posted at 09:21h, 07 May Reply

    Very good article
    I myself take a magnesium supplement before bed which helps so much

  • Kimberly smith
    Posted at 14:41h, 07 May Reply

    Thanks

  • Keith reynomds
    Posted at 14:44h, 07 May Reply

    Thanks for the info

  • STEPHANIE TURK
    Posted at 14:57h, 07 May Reply

    Very useful information.

  • Keonda Maness
    Posted at 14:58h, 07 May Reply

    Great info

  • Cathy kocher
    Posted at 15:00h, 07 May Reply

    Good info to read

  • Lesley Mason
    Posted at 15:06h, 07 May Reply

    Very helpful

  • Lolita Whitley
    Posted at 15:10h, 07 May Reply

    I need to now how I can do something about my caffeine. I try to find something with Lower my caffeine

    • PHMP
      Posted at 15:13h, 07 May Reply

      A PHMP Health Coach can help you with that! You can discuss ways to manage and/or curb your caffeine intake. Send them an email at coaches@thephmp.com or calling 1-855-498-4643.

  • Terricka Pittman
    Posted at 15:15h, 07 May Reply

    This came at a great time!

  • Angela watson
    Posted at 15:33h, 07 May Reply

    Great stuff an way healthier than sleep aid

  • Pam Wells
    Posted at 15:44h, 07 May Reply

    Good information, worth trying

  • Kelly Childers
    Posted at 16:34h, 07 May Reply

    Thanks for the info. Now I need a 30 min
    nap.

  • Connie Donley
    Posted at 16:52h, 07 May Reply

    Very informative

  • Brandi Stroede
    Posted at 16:54h, 07 May Reply

    Thank you!!

  • Chris Barlow
    Posted at 17:40h, 07 May Reply

    Good tip!!!!!

  • Nicole
    Posted at 18:13h, 07 May Reply

    read

  • Helen Dalrymple
    Posted at 20:23h, 07 May Reply

    Good read

  • VALENTINA WASHINGTON
    Posted at 21:44h, 07 May Reply

    Thanks you good information

  • Jeff Chadwick
    Posted at 22:57h, 07 May Reply

    I travel constantly for work and have found that hotel pillows are horrible for consistent sleep.

    • PHMP
      Posted at 14:40h, 08 May Reply

      Bringing your own pillows, maybe blankets, or other items, on long trips — that’s a great idea!

  • Jordan
    Posted at 23:34h, 07 May Reply

    Wow! Great read!

  • Mary Ella Johnson
    Posted at 23:37h, 07 May Reply

    Thanks!

  • Melanie Duncan
    Posted at 16:30h, 08 May Reply

    Great info!

  • Sara Boyd
    Posted at 18:25h, 08 May Reply

    Very helpful

  • Sandra Vicks
    Posted at 13:20h, 09 May Reply

    Very helpful reading.Much needed

  • Jennifer L Bowman
    Posted at 16:54h, 09 May Reply

    Good read!!

  • Olivia Dumont
    Posted at 23:50h, 09 May Reply

    So helpful thank u

  • Kristin Meschke
    Posted at 02:37h, 10 May Reply

    Thank you!

  • Sophia Edwards
    Posted at 17:03h, 11 May Reply

    Thank u very much

  • Patti s
    Posted at 17:27h, 12 May Reply

    Going to try this great info thank you

  • Jason gough
    Posted at 15:03h, 14 May Reply

    Good info thanks

  • Lindsey Napoleon
    Posted at 15:18h, 14 May Reply

    Good tip

  • Christina Woodfork
    Posted at 16:47h, 14 May Reply

    Good Article..

  • Jan Russell
    Posted at 18:16h, 14 May Reply

    Good article

  • Reva Horne
    Posted at 22:11h, 14 May Reply

    I will apply to information into my days.

  • James J Rocco
    Posted at 23:22h, 14 May Reply

    Makes a lot of sense. The hardest one for me is consistent bed time and wake up time, especially on the weekends. I stay up much later on the weekend. My wife is a night owl, this one will be hard to overcome.

  • Zachary Stivers
    Posted at 00:37h, 15 May Reply

    I didn’t know the light from our phone could affect our sleep that much.

  • JoLane Pruitt
    Posted at 13:11h, 18 May Reply

    Thanks

  • Mike Garner
    Posted at 00:21h, 21 May Reply

    Good article wish I’d read it sooner. ..

  • Cynthia Alexander
    Posted at 17:53h, 21 May Reply

    Thanks

  • google
    Posted at 06:37h, 01 June Reply

    Thanks for this nice post. …

  • Robin Ousley
    Posted at 13:21h, 09 June Reply

    Thanks for the tips

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