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Cake day: June 20th, 2023

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  • Here are a few ways to prevent bedtime procrastination:

    Turning off electronic devices at least one hour before bed. In a darker environment, humans produce the sleep hormone melatonin. Therefore, people should limit the light they receive before going to sleep.[15]
    Taking a hot shower or bath to reduce stresses.[15]
    Writing down thoughts, feelings, and experiences that stood out throughout the day.[15]
    Maintaining a regular wake-up time and bedtime, including on non-working days.[2]
    Setting a bedtime routine.
    Snacking on nuts, seeds, and pulses, which are sources of the amino acid tryptophan, which helps produce melatonin.[15]
    Avoiding alcohol or caffeine late in the afternoon or evening.[2]
    Taking melatonin supplements (but exercise caution[33])
    Managing one's time by doing things early in the day to avoid staying late and losing essential sleep time.[6]
    Taking Vitamin D and magnesium supplements that may help induce sleep.[15]
    Setting boundaries at work.
    Reducing internet use.[34]
    Practicing time management and priority-setting skills.[35]
    Using a method called mental contrasting with implementation intentions (MCII).[36]