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!

246 Comments
  • Wade Lannon Allen
    Posted at 19:17h, 20 June Reply

    Very awesome read

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

    Thanks for the tips

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

    Thanks for this nice post. …

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

    Thanks

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

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

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

    Thanks

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

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

  • 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.

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

    I will apply to information into my days.

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

    Good article

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

    Good Article..

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

    Good tip

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

    Good info thanks

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

    Going to try this great info thank you

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

    Thank u very much

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

    Thank you!

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

    So helpful thank u

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

    Good read!!

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

    Very helpful reading.Much needed

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

    Very helpful

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

    Great info!

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

    Thanks!

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

    Wow! Great read!

  • 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!

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

    Thanks you good information

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

    Good read

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

    read

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

    Good tip!!!!!

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

    Thank you!!

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

    Very informative

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

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

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

    Good information, worth trying

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

    Great stuff an way healthier than sleep aid

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

    This came at a great time!

  • 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.

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

    Very helpful

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

    Good info to read

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

    Great info

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

    Very useful information.

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

    Thanks for the info

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

    Thanks

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

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

  • 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.

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

    Thanks

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

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

  • 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.

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

    Thanks for the information!

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

    Learned something new. Thank you

  • 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 .

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

    Good tips. Great for everyone.

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

    Good read

  • 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

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

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

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

    Great information I’ll work on it. Thanks!

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

    Great Article

  • 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.

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

    Thanks!!

  • 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.

  • 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.

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

    Re read article. very good info

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

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

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

    Noted.

  • 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.

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

    Good info Thanks!!!

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

    good tips

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

    Good information

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

    THANKS

  • 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

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

    Very good information

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

    Thank you great information

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

    Thank you

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

    Good tips

  • 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.

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

    Thanks, good stuff…

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

    Thanks, very helpful!!

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

    Good information

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

    Thank you! Hope to apply some of this advise.

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

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

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

    Good info

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

    Thanks.

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

    Good Information. Thank you!

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

    Read the article found it helpful

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

    read

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

    Thank you as always great information!

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

    Thanks

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

    Helpful article, thanks

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

    Good to know

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

    Thanks more light is Good and less electronics.

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

    Good information.

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

    Thanks

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

    Great info

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

    Good advice

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

    Interesting article

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

    thank you , that is a good lesson

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

    Very helpful article

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

    Good and helpful article

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

    Good info!

  • 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.

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

    thanks for the infoi

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

    Thanks

  • 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!

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

    Sweet

  • 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.

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

    Sleep well my friends

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

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

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

    Nice,thank u

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

    Thank you !

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

    Great information thanks!

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

    Very informative

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

    Very useful need some more tips on sleeping matter!

  • 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.

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

    Good info

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

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

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

    Great article

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

    thanks

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

      Great tips to know!

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

    Thank you very useful tips that i will be trying

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

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

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

    Thanks.

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

    Thanks.

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

    Very good reading

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

    Thanks for the info

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

    The information you provided was very helpful thank you

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

    good tips

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

    Very helpful

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

    Thanks

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

    I’ll try!

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

    Good to know about the caffeine and stopping by 3pm

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

    Great article thanks

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

    Helpful info

  • 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 17:36h, 02 May Reply

    Helpful

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

    THANK YOU.

  • 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.

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

    Good information

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

    Good reading will apply myself

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

    Enjoyed the article – Thank you

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

    Good info

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

    Thank you !!

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

    Thanks

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

    Great info I needed this

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

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

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

    Would love to have a good night’s sleep.

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

    This was a very helpful article

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

    Great info

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

    Very helpful thank you

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

    Thank you for the great tips.

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

    Thank you again for the info

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

    Thank you again

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

    Sleep is not a problem for me

  • 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 16:34h, 02 May Reply

    Thanks a lot

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

    Good information

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

    Great read!

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

    Very useful

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

    Great info

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

    Very good article!.

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

    Good reading and healthy information, will apply myself

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

    Very helpful

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

    Thanks

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

    Good stuff!! Thanks!

  • 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

  • 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!!

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

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

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

    I will try these tips to see if it helps.

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

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

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

    Thank you for this information!

  • 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

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

    Great information
    I cant wait to try the nap

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

    Good to know

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

    Good to know. Thanks for the info.

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

    Good information. Thanks

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

    Thanks

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

    Good info

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

    Thanks for the tips

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

    Ty

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

    We will give this a try thanks

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

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

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

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

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

    Good information

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

    Work 9 to 5 lol. How cute.

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

    Interesting.

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

    Great ideas!

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

    Been there done that

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

    Thanks

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

    Good tips! Great ideas

  • 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 16:00h, 02 May Reply

    Good tips!

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

    H

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

    Very useful

  • 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:)

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

    Nice read

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

    This article was helpful

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

    This article was very helpful

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

    This was very helpful

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

    Very good information

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

    Thanks!

  • 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.

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

    Great subject!!!

  • 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….

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

    i will start this routine today.

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

    thanks

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

    These are great tips! Thank you

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

    Good tips I would use

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

    Have no problem sleeping at night

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

    Nice

  • 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

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

    I like it

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

    Great read good information to read

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

    Good Information

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

    Im not sure what im supposed to comment

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

    Very informational

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

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

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

    Great information

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

    Informative

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

    Great article!

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

    Cool thx

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

    Very good

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

    Excellent read

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

    Good info

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

    This was very helpful

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

    Worth trying.

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

      Great information

  • 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.

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

    This was a very helpful article.

  • 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!

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

    Thank you.

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

    Good info

  • 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

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

    Thanks

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

    Thank u sharing i toss and turn all night

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

    Thank you so much! Great read!

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

    Good information I need to apply

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

    Good to know!

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

    Thanks!

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

    Thank you

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

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

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

    ThAt helping tips..

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

    Great read thank you

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

    Good tips, thanks!

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

    Good Read!!
    Thanks

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

      Great tips!

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