If you have noticed that the sleep your lately is not the best, then this article is for you. The truth is that melatonin, the hormone that regulates our sleep, can be affected by many factors.

Melatonin is naturally produced in the brain and helps us relax and sleep. However, our daily habits can disrupt it. So what can you do to restore melatonin to the right levels and enjoy a better sleep?

The goal is to take advantage of as much light as possible during the day and limit the light at night.

Here are 5 proven ways to sleep better:

1. Take off your sunglasses in the afternoon

Of course, they are necessary during the hours when the sun is burning, but when the intensity of the light decreases, let your face enjoy the natural light. Evening light will help your body maintain stable melatonin levels.

2. Let the sun in

If you can, keep the curtains and windows open. Natural light in your space can improve your mood and positively affect your sleep. If you work from home, put your desk near a window.

3. Avoid TV before bed

You may think that watching TV helps you fall asleep, but the light from the screen keeps your brain alert. Prefer to listen to music or read a book in dim lighting.

4. Dim the lights at night

Bright light at night can block melatonin production. Use low light bulbs in the evening hours to create a calm environment.

5. Turn off all the lights when you sleep

When it’s time to go to bed, turn off all the lights in your room. A dark environment is best for sleeping deeply and waking up refreshed.

Follow these tips and you will soon see a big improvement in your sleep!