A day that leads to your
Best Night's Sleep
Thinking about sleep when it's time to lay your head on the pillow is actually too late. Try these little strategies, from Johns Hopkins sleep expert Rachel Salas, M.D., throughout the day to encourage better sleep at night.
In the morning:
- Eat breakfast by a window or outdoors - the sun helps reset your body's circadian clock.
- Make your bed. People who do are more likely to sleep better at night.
- Wake at the same time every morning, including weekends and holidays
In the afternoon:
- Exercise at lunch. Early workouts may sacrifice sleep, and those within 3 hours of the bed may keep you awake.
- Cut caffeine by 4 pm - or noon if sensitive. Its effects can linger for 4 hours or more.
- If you need a nap. Take it before 3 pm and keep it to 30 minutes or less.
In the evening:
- Use lamps and dinners. Bright overhead lights trick your brain into thinking it's still daytime.
- Turn off tech 10 minutes before bed. Blue light and constant stimulation make it tough to wind down.
- Have a light before bed snack - yogurt or fruit - if hunger often wakes you in the night.
- Stick to the same bedtime - or vary it by no more than an hour.