Tips for Better Sleep
Get into a Routine. Go to sleep and wake up at the same time each day. Try not to fluctuate too much on the weekends. Keeping a steady sleep rhythm allows for better sleep. Wake up each day at the same time even if you did not sleep well the night before. Your body will adjust and sleep will come.
2. Create a comfortable sleep environment. Your bedroom should be a sanctuary. You can control many of the elements in your bedroom including: Temperature - Cool is better than hot for most people. Light - Keep your bedroom as dark as possible. Noise - Less noise means more sleep. Comfort - A good mattress can improve your sleep quality. Function - Keep the bedroom a stress-free zone. Don’t work or pursue other activities in your bedroom if you can help it. The bedroom should be for sleeping and sex only. Get rid of the TV if it’s in your bedroom.
3. Cycle caffeine and avoid after 12pm. It takes 72 hours to completely detoxify your body from caffeine. If you can’t cycle your coffee habit, at least try to cut yourself off by 12pm. Caffeine worsens your sleep quality and takes a long time to wear off, even if you are no longer feeling the effects of your last cup. The sooner you stop drinking it the better your sleep quality will be.
4. Set a Screen Curfew every night. Blue light emitted from devices lowers melatonin levels by up to 50%.
5. Watch your diet. A heavy meal of spicy food before bedtime can lead to nighttime discomfort and fluids later in the day can require disruptive trips to the bathroom. A light snack, however, can prevent hunger pangs and help you sleep better.
6. Exercise regularly. Exercising in the morning, afternoon or at least 3 hours before bedtime will give you deeper sleep. Try not to exercise too close to bedtime or you may have a hard time winding down.
7. Avoid alcohol. Alcohol can allow you to fall asleep earlier but causes your sleep to be more restless.
8. Cut back or stop tobacco use. Nicotine, like caffeine is a stimulant. It may cause problems such as falling asleep, waking up and nightmares.
9. Get out of bed if you are not sleeping. If you don’t fall asleep within 15-30 minutes (use your own internal clock as a guide), get up, go into another room and pursue a boring activity until you feel sleepy again. Do not allow your brain to associate the bed as a place to toss and turn only.
10.Get Sunlight. Exposing yourself to sunlight between 6-8am helps to stimulate cortisol levels in the morning. Without this stimulation in the morning our internal clock struggles to know what to do (key for fighting jet lag). If you are traveling, stick with the sun. Wait until the sun goes down to go to bed.
11.Heal your Gut. There is 400x the melatonin in our gut than in the brain. Eating a diet rich in probiotic foods, and getting enough fiber are key to a well-functioning gut.
12.Avoid watching the clock. Set the alarm and keep the clock out of sight. Constant checking can even cause insomnia.
13.Create a relaxing bedtime routine. Read a good book, listen to music, practice relaxation techniques or take a warm bath. Remember to wind down.
14.Try not to nap during the day. If you do, keep it short and at the same time each day.
15.Stop and write it down. Don’t obsess about things that you need to do, say, etc. at night. Put it on paper and forget it.