Freepik
By: "Aashay Edwin Maghi" (CPT)
HealthVitalityTrends.com
Date: 12/11/25
Freepik
Sleep is the body’s ultimate recovery process — it repairs muscles, balances hormones, and refreshes your brain. Yet, many working individuals sacrifice sleep for work and late-night screen time, leading to constant fatigue and poor productivity.
Freepik
Your body’s internal clock, or circadian rhythm, thrives on regularity. Going to bed and waking up at the same time daily improves sleep quality and hormonal balance. Tip: Adults need 7–9 hours of sleep each night for optimal recovery and focus.
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The blue light from phones and laptops suppresses melatonin — the sleep hormone. Try: Reading a book or practicing relaxation instead. Benefit: Easier sleep onset and deeper REM cycles, essential for brain and mood regulation.
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Caffeine can linger in your bloodstream for up to 8 hours, delaying sleep onset. Recommended limit: Not more than 400 mg (about 3–4 cups of coffee) daily. Avoid: If you’re sensitive or have anxiety; switch to herbal tea in the evening.
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Heavy meals can cause indigestion and disrupt deep sleep. Ideal dinner: Include lean protein, vegetables, and complex carbs like brown rice or quinoa. Avoid: Spicy or greasy food close to bedtime to prevent acid reflux and restlessness.
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Magnesium, melatonin, and chamomile can help your body relax. Dosage: – Magnesium: 200–400 mg before bed – Melatonin: 1–3 mg (short term) Consult your doctor or nutritionist first, especially if on medication or pregnant.
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Meditation, breathing exercises, or light yoga 30 minutes before bed reduces cortisol (stress hormone). Benefit: Promotes calmness, improves heart rate variability, and prepares your mind for quality sleep.
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A room temperature around 18–20°C helps your body’s core temperature drop — a signal for sleep. Tip: Use blackout curtains or an eye mask. Avoid: Bright lights and noise that trigger alertness.
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Though alcohol might make you sleepy, it disrupts deep sleep stages and REM. Nicotine, being a stimulant, delays sleep. Advice: Avoid both 3–4 hours before bed to maintain natural sleep cycles and brain recovery.
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Morning sunlight helps regulate your circadian rhythm and boosts serotonin, which later converts to melatonin at night. Tip: Spend 15–20 minutes outdoors daily after waking. Result: Better mood, deeper nighttime sleep, and improved daytime energy.
Freepik
By: "Aashay Edwin Maghi" (CPT)
HealthVitalityTrends.com
Date: 12/11/25