Opt for cooling choices in the evening: Save spicy or very hot-temperature foods for lunch; instead, choose mild, room-temperature options like salads or cooled soups to avoid thermoregulatory hiccups.
Read more: What and when to eat for best sleep
Poor sleep—both too little and too much—raises LDL ("bad") cholesterol and triglycerides while lowering HDL ("good") cholesterol, increasing heart disease risk. Prioritizing 7–8 hours of quality sleep and managing stress is crucial.
Read more: Sleep & Cholesterol - What's the link?
For successful sleep training, establish a consistent bedtime routine, ensure a safe sleep environment, and put your baby to bed while drowsy to promote self-soothing. Be patient with the process, which may take a few weeks, and seek support from partners or professionals when needed.
Read more: Tips for successful sleep training for infants
Adopting good sleep hygiene practices can significantly improve sleep quality for many individuals.
Read more: Self-Help strategies for Insomnia
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.
Read more: Optimizing your sleep knowing your circadian rhythm
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.
Read more: What Is the 10-3-2-1-0 Sleep Rule?
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.
Read more: The ways caffeine impacts sleep
Lifestyle modifications can significantly reduce sleep apnea severity, particularly for mild cases.
Read more: Lifestyle changes can reduce sleep apnea severity