How to finally get a good night's sleep

It's a pity to waste time on sleep - you hear it from every enterprising person. Workhorses simply dream of maximizing their workday so they can get more done.
If health stands on three elephants, those elephants are: sleep, nutrition, and lack of stress. And these guys on the team work fantastic.

Is it possible to cut back on sleep without hurting yourself? I doubt it.

But it's definitely possible to pick the right sleep regimen and use the tips to help you feel rested throughout the day.
We have this thing called the epiphysis. It's a small gland in the very center of the brain that helps us adapt to the changing seasons/time zones/time of day. The epiphysis is shaped like a young fir cone, and it also produces melatonin: a kind of built-in navigator for time orientation.

This elusive little beauty melatonin begins to be produced sometime between 7 p.m. and 00 a.m. and reaches peak concentrations by midnight.
By morning, melatonin levels drop.

Why is melatonin production important?

  • Regulates seasonal rhythms and endocrine system activity
  • Antioxidant (fights oxidative stress).
  • Strengthens the immune system activity.
  • Has antitumor activity.

How to give yourself a magical melatonin night:

  • After 6 p.m., set the mobile screen to "night shift".
  • For the laptop, install a program from
  • Put anti-glare film on the TV or wear blue light glasses
  • Say goodbye to food 3 hours before bedtime
  • Ventilate the room to 64-68 degrees Fahrenheit
  • Jump into bed between 10 p.m. and 10:30 p.m.
  • Sleep in total darkness and complete silence (sleep masks and earplugs to help if necessary)
  • Get a good cuddle in advance!

Have a great night's sleep, everyone!

Take care of yourself and your melatonin <3