Oct 22 • Sleep
One of the Best Sleep Secrets Most People Don’t Know ☀️
Getting sunlight within 30 minutes after waking up helps your body recognize it’s daytime — making it easier to fall asleep at night and wake up feeling refreshed. Even just 10 minutes of morning light can make a big difference for both adults and children.
My name is Priscila Stagliorio. I’m a pediatrician from Brazil, currently working in the U.S. as a Patient Advocate with Dr. Serge. I’m not practicing medicine here, but I love using my medical background to guide and support people on their wellness journey—mind, body, and spirit.
Better Sleep Habits for Everyone:
Avoid sugary foods and caffeine at least 2 to 3 hours before bedtime.
Sugar spikes energy levels, while caffeine blocks melatonin and delays sleep onset.
Turn off screens about 1 hour before bed (or earlier if possible).
Blue light delays melatonin production and keeps the brain alert longer. Keep electronics out of the bedroom whenever possible — TVs, tablets, and phones can interfere with sleep quality for all ages.
Start your bedtime routine about 45 to 60 minutes before sleep.
Repeating calming steps each night — like a bath or shower, dim lights, quiet reading, or gentle stretching — helps your body slow down and recognize it’s time to rest.
Limit fluids about 30 to 45 minutes before bed.
This helps prevent waking up during the night to use the bathroom.
Keep the room cool, dark, and quiet.
The ideal temperature is around 68 to 72°F (20 to 22°C).
End the day with connection and calm, ideally during the last 10 to 15 minutes before sleep.
A few minutes of gratitude, gentle conversation, prayer, or mindfulness help lower stress and prepare the body and mind for deep, peaceful rest.
Let’s Connect 💬
What’s your biggest sleep challenge right now — yours or your child’s?
Which topic would you like me to explore next time?
Electronics in the Bedroom – How screens affect sleep and strategies to create a healthy sleep environment.
Recommended Sleep Duration by Age – How much sleep is ideal for children, teens, and adults.
Other topics besides sleep —let me know in the comments.
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One of the Best Sleep Secrets Most People Don’t Know ☀️
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