Dozy's 10 tips for better sleep

We're so passionate about getting your sleep back on track.

Check our our hot 10 tips on how to regain your sleep quality back.

1. Morning Sunlight Exposure

• Why: Exposure to natural sunlight in the morning helps regulate the circadian rhythm, signaling to your body that it’s time to be awake.
• How: Aim for 10-30 minutes of sunlight within the first hour of waking up. The intensity of sunlight is key—bright sunlight is most effective.

2. Consistent Sleep Schedule

• Why: A consistent bedtime and wake-up time reinforces your circadian rhythm, improving overall sleep quality.
• How: Try to go to bed and wake up at the same time every day, even on weekends.

3. Avoiding Light at Night

• Why: Exposure to artificial light, especially blue light from screens, can interfere with melatonin production, making it harder to fall asleep.
• How: Reduce screen time 1-2 hours before bed. Use blue light filters on devices or wear blue-light-blocking glasses in the evening. Dim ambient lighting at night.

4. Exercise Timing

• Why: Regular physical activity can improve sleep quality, but the timing matters.
• How: Exercise earlier in the day, ideally 3-4 hours before bed. Avoid vigorous exercise right before bedtime as it can raise alertness and body temperature, making sleep harder.

5. Temperature Control

• Why: Your body needs to cool down for optimal sleep. A cooler environment signals to your body that it's time to sleep.
• How: Keep your room cool (around 60-68°F or 15-20°C). You can also try cooling down your body by taking a warm bath or shower 90 minutes before bed.

6. Caffeine and Alcohol

• Why: Both substances can disrupt sleep patterns.
• How: Avoid caffeine 8 hours before sleep. Alcohol may initially make you feel sleepy, but it disrupts deeper stages of sleep, so try to limit intake close to bedtime.

7. Pre-Sleep Routine

• Why: A relaxing pre-sleep routine can help signal to your brain that it's time to wind down.
• How: Engage in relaxing activities like reading, meditation, or gentle stretching. Avoid stressful activities or engaging content right before bed.

8. Sleep Environment

• Why: A conducive sleep environment promotes better rest.
• How: Ensure your bedroom is dark, quiet, and cool. Consider blackout curtains, earplugs, or a white noise machine if needed.

9. Limit Naps

• Why: Long or late naps can interfere with nighttime sleep.
• How: If you need to nap, aim for a brief 10-20 minute nap in the early afternoon.

10. Mindset and Stress Management

• Why: Chronic stress and anxiety can interfere with the ability to fall asleep and maintain deep sleep.
• How: Practice mindfulness or stress-reduction techniques (e.g., deep breathing, journaling) to calm your mind before bed.