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Light exposure can cause our biological clock to advance or delay, which affects our sleep and wake cycle. Light is one of the most vital external factors that can impact sleep. Not only does it make it difficult for people to fall asleep, but it also influences our internal clock and therefore, modifying our preferred time to sleep. 

Light manipulates our internal clock through "light sensitive" cells in the retina of our eyes. These cells, which occupy the same space as the rods and cones that make vision possible, tell the brain whether it is daytime or nighttime, and our sleep patterns are set accordingly. That is the reason that jet lag, television, day light savings, etc. play a role in our rest.


1. Stick to a sleep schedule
Go to bed and get up at the same time every day, including weekends. Being consistent reinforces your body's sleep-wake cycle.
2. Pay attention to what you eat and drink
Don't go to bed hungry or stuffed. Avoid Nicotine, caffeine, and alcohol should because they interfere with sleep.
3. Create a restful environment
Keep your room cool, dark, and quiet. Exposure to light in the evenings makes it more challenging to fall asleep. Avoid prolonged use of light-emitting screens just before bedtime. Use a room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs. Do calm activities before bedtime, such as taking a bath or using relaxation techniques, might promote better sleep.
4. Limit daytime naps
Taking a long daytime nap can interfere with nighttime sleep. Limit naps to 20 minutes once a day.
5. Include physical activity in your daily routine
Regular physical activity can promote better sleep. However, aim to do it earlier in the day and not right before bed.
6. Manage worries
Try to resolve or reduce your anxiety, stress, and worries before bed. When your mind is distracted with worries, it will impact your quality and quantity of sleep. Meditation can ease anxiety.


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