Sleep Hygiene and Bio- Hacking your Sleep Schedule

Consistent Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends.
Comfortable Sleep Environment: Ensure your bedroom is quiet, dark, and cool. Invest in a comfortable mattress and pillows.
Limit Exposure to Light: Reduce exposure to bright screens and lights in the evening. Consider using blackout curtains or an eye mask.
Avoid Stimulants: Limit caffeine, nicotine, and heavy meals close to bedtime.
Relaxation Techniques: Engage in calming activities before bed, such as reading, meditating, or taking a warm bath.
Physical Activity: Regular exercise can promote better sleep, but try to avoid vigorous activity close to bedtime.
Limit Naps: If you need to nap, keep it short (20-30 minutes) and avoid napping late in the day.

Improved Mood: Quality sleep can help stabilize your mood and reduce irritability and stress.
Better Emotional Regulation: Adequate sleep helps in managing emotions and coping with daily stressors.
Enhanced Cognitive Function: Good sleep improves concentration, decision-making, and memory, which can be impaired by depression.
Reduced Symptoms: Treating sleep problems can alleviate some symptoms of depression, such as fatigue and lack of energy.

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