Understanding and aligning with your circadian rhythm can enhance sleep quality. It likely includes tips on sleep timing, the impact of light exposure, and lifestyle adjustments to improve sleep patterns.
No caffeine 10 hours before, no food or alcohol 3 hours before, no work 2 hours before, no screens 1 hour before, and creating an optimal sleep environment at bedtime.
Caffeine affects sleep by reducing total sleep time by 45 minutes, increasing the time to fall asleep by 9 minutes, and decreasing sleep efficiency by 7%. It also alters sleep architecture, increasing light sleep and reducing deep sleep.
Lifestyle modifications can significantly reduce sleep apnea severity, particularly for mild cases.