5 Tips For Better Sleep
If I could punch daylight savings time in the face, I would.
Every year I dread turning the clock forward because I am not a morning person and it always seems to mess up my routine and leave me feeling like a zombie for the first few hours of the day.
But alas—it’s time to do it again this Sunday, and if you already struggle with getting enough sleep then you might be dreading it too!
Here are a few tips to help prepare for the time change and hopefully get you a few extra Zzzs:
1. Start dimming the lights at sundown. The more blue light you are exposed to after dark, the harder it is for your body to wind down and get sleepy. Not only will it help to dim the lights in your home (Himalayan salt lamps are great for this), but also to limit use of electronic devices a couple hours before bedtime. If you are unable to avoid interfacing with an LED-screen, try wearing blue light-blocking glasses or using features such as “Night Shift” for iPhone. It’s a small step that can make a huge difference in your sleep quality and quantity!
2. Expose your eyes to sunlight within 30-60 minutes of waking. The best way to get going naturally in the morning is to go outside and look in the general direction of the sun for 5-10 minutes. You might go for a walk, stretch, or just stand outside and let the photoreceptors in your eyes take in the sunlight, boosting cortisol production early in the day. Do not look directly into the sun (unless it has just begun to rise) especially if it hurts to do so. Be sure to physically get outside as looking through a window doesn’t have the same effect! (For more info on this check out this episode of Huberman Lab podcast.)
3. Move your body during the day. Getting adequate physical activity during the day can help you sleep deeper at night. In fact, one of my students just emailed me yesterday saying: “Exercise (esp. strength training) helps me sleep and that is the biggest key right now!” Something to bear in mind is that while some people can exercise in the evening and sleep fine, stimulating your nervous system too late in the day can make sleep more difficult.
4. Limit caffeine and avoid alcohol entirely. Stop consuming caffeine within 10-12 hours of bedtime, especially if you have trouble falling asleep. If you are sensitive to caffeine, this might also mean no dark chocolate in the evening. Avoid alcohol entirely if you want to prioritize your sleep.
5. Invest in a sleep-tracking device. While this is not at all necessary for getting a good night’s sleep, it can be incredibly helpful to see how much and how deep of sleep you are getting each night. Some people tout the Whoop Strap for tracking while others prefer the Oura Ring. (If you are interested in getting an Oura Ring you can use this code to receive $50 off.)
What do you do to invite a better night’s sleep? What might you be inspired to try? Hit reply and let me know!