Limit light exposure
It’s easy to zone out in front of the TV or your smartphone after a day of work, but exposing yourself to blue light in the evening can disturb your sleep cycle. Blue light doesn’t actually appear blue, but it is a specific wavelength your brain associates with being awake. Exposure suppresses the release of melatonin – a hormone that tells your brain it’s time to sleep. Reducing blue light exposure at night can help your body wind down after a long day of work. If you’re one to stay up on your phone or computer late into the evening, you might want to try some blue light-blocking glasses.
Exercise
Some studies indicate that general exercise can positively impact how long it takes you to fall asleep, how long you sleep, and how many times you wake up during the night. Exercise has also shown positive sleep effects in older individuals and people with insomnia. However, most experts recommend not exercising too close to bed. Exercising too late in the day can leave you over stimulated when trying to fall asleep. Of course, physique, body type, weight, and other factors will affect how your body will respond to exercise. In general, exercise is a good thing. Just keep an eye on the time between when you hit the gym and when you hit the pillow!
References
Akerstedt, T., Kecklund, G., & Axelsson, J. (2007). Impaired sleep after bedtime stress and worries. Biological Psychology, 76(3), 170-173. https://doi.org/10.1016/j.biopsycho.2007.07.010
Burkhart, K. & Phelps, J. R. (2009). Amber lenses to block blue light and improve sleep: A randomized trial. The Journal of Biological and Medical Rhythm Research, 26(8), 1602-1612. https://doi.org/10.3109/07420520903523719
Bushman, B. A. (2013). Exercise and sleep. American College of Sports Medicine, 17(5), 5-8. doi: 10.1249/FIT.0b013e3182a05fce
Drake C; Roehrs T; Shambroom J; Roth T. (2013). Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. J Clin Sleep Med, 9(11):1195-1200.https://europepmc.org/abstract/med/203025
Kang, J. & Chen, S. (2009). Effects of an irregular bedtime schedule on sleep quality, daytime sleepiness, and fatigue among university students in Taiwan. BMC Public health, 9: 248. doi: 10.1186/1471-2458-9-248
Manber, R., Bootzin, R. R., Acebo, C., Carskadon, M. A. (1996). The effects of regularizing sleep-wake schedules on daytime sleepiness. Sleep, 19(5), 432-441. https://doi.org/10.1093/sleep/19.5.432