Yahoo Lifestyle Add These 10 Practices to Your Routine for Better Sleep
For a lot of us, getting a good night’s sleep is the stuff dreams are made of. Between our busy lives and constant distractions pinging us on our smartphones, not to mention keeping up on the news, it can be hard to quiet our minds to get the rest we need to recharge for the next day.
There are ways to do just that, though. We recently shared a tip that breaking up long periods of sitting in the evening – think binge-watching your favorite TV shows – with body-weight exercises like squats, and calf and knee raises every 30 minutes can add a half-hour of shut-eye a night.
For more tips on things we can add to our evening routines for better sleep, we checked in with Whitney Roban, Ph.D., sleep expert and founder of Solve Our Sleep.
Get Right Up
Rather than hitting snooze when our alarms go off in the morning, Dr. Roban says we should instead get out of bed right away and start our day. Once up, she suggests getting the juices flowing by drinking a glass of water; exposing ourselves natural sunlight to reset our circadian rhythms; breathing in fresh air; and exercising or stretching.
Cut the Caffeine
As enticing as that latte may be for an afternoon pick-me-up, give your nighttime self a better chance at a good night’s sleep by limiting your caffeine intake. Dr. Roban suggests eliminating caffeine, whether coffee, tea, or soda, just after lunch.
Soak in the Sun
Take at least an hour out of each day to get out into the natural sunlight and engage in some form of exercise. It can be as easy as going for a walk with your dog, or more active like playing a round of golf or a game of pickleball.
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Limit Naps
A lot of us are fans of naps, and there is some good news – we can still take them. We just need to keep them to 30 minutes or less, and naps should end before 3 p.m. so that we can fall asleep later that night.
4-3-2-1
The countdown is on when it comes to preparing for a good night’s sleep. Dr. Roban suggests no alcoholic beverages at least four hours before bed; no heavy or spicy foods at least three hours before bed; no strenuous exercise at least two hours before bed; and no electronics at least one hour before bedtime.
Snack Mindfully
“If you are hungry before bed, snack on foods such as whole wheat crackers, cheese, almonds, yogurt, oatmeal, bananas and granola,” suggests Dr. Roban. “You can drink chamomile tea or other sleep promoting drinks such as milk and tart cherry juice.”
Wind Down
“One hour before bed, set an alarm to signal that sleep time is approaching,” suggests Dr. Roban. “From this point on, lights should be dimmed in the home, soothing music can be played and all electronics should be turned off and charged outside of the bedroom. Take a hot bath or shower, and write down any anxious thoughts and/or your next day’s ‘to do list’ in a journal.”
Create a Routine
“A consistent bedtime routine will signal to the brain and body that it is time for sleep,” says Dr. Roban. She suggests doing something that relaxes you, like yoga stretches, deep breathing, reading a non-digital book, or listening to relaxing music, every night before bed.
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Set the Scene
A bedroom environment that is not conducive to sleep can cause you to wake up frequently throughout the night. “Your sleep environment needs to be comfortable and relaxing,” says Dr. Roban. Think a decluttered space with calming colors; no technology; a comfortable and supportive mattress and pillow; and clean air. “It is also important to wear breathable and soft pajamas.”
Lose Your Senses
Our bedrooms should be dark, quiet and cool for the best night’s sleep, says Dr. Roban. She suggests using ear plugs or white noise to block out external noise; black out shades or a sleep mask to block out external light; and the temperature set between 60 and 68 degrees Fahrenheit so that you don’t overheat at night.
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