Here are a few of the common dos and don’ts that we recommend:
✔ DO—SET YOUR BIOLOGICAL CLOCK EACH DAY
As with all animals, you use light from the sun to synchronize your hormonal and neurological signaling systems. Sleep experts recommend getting some natural light exposure within an hour or so of waking up—or after the sun arises for you crack-of-dawn folks. Even ten to fifteen minutes is sufficient. It can also help to get a few minutes in the late afternoon or early evening. A cloudy day is fine; just make sure that it’s natural light.
✖ DON’T—EAT RIGHT BEFORE BEDTIME
A full stomach makes you more susceptible to heartburn and makes it harder for your body to lower your core temperature, which, as we mentioned, is an important trigger for sleep. As part of your sleep hygiene, consider avoiding meals 2–3 hours before you go to bed.
✔ DO—HAVE A HEALTHY BEDTIME ROUTINE
How is your bedtime routine? Do you stream videos right up until it’s time to turn out the lights? Do you fall asleep in front of the TV or your computer? Turn off your devices at least 30 minutes before bed—or more if you are having trouble shutting your brain down at night. Avoid sleep procrastination and avoid stimulating your brain by checking your phone before bed.
✖ DON’T—DRINK EXCESSIVE CAFFEINE
Okay, not a surprise, but it’s amazing how many of our patients fall into a vicious cycle of poor sleep, followed by high-dose caffeine, followed by worsening sleep, and so on. In small amounts, caffeine does not appear to be harmful. The problem is that it’s very easy to consume a lot of caffeine in our culture. (We’re talking to you, Venti Americano.)
If you aren’t sleeping well, do yourself a favor and try weaning off caffeine for a few weeks; see if it makes a difference. If you’re not prepared to give up caffeine completely, try avoiding caffeinated foods and beverages for at least fourteen hours before bedtime. We know this sounds like a long time. But it is definitely worth a shot—maybe not an espresso shot, though.
✖ DON’T—DRINK ALCOHOL
Alcohol is a sedative, so it can make you drowsy; however, even small amounts of alcohol can disrupt the quality of your sleep—known as your sleep architecture. Alcohol also keeps your heart rate elevated, messes with your internal thermostat, can cause frequent awakenings, and reduces your REM sleep. You won’t feel refreshed the next day—because you aren’t.
