3 Tips to Pump out more Zs

February 14, 2021
Posture

You may not sleep well every night - but it's possible.

1. Stick to a sleep schedule Go to bed and get up at the same time every day, even on weekends, holidays and days off. Being consistent reinforces your body's sleep-wake cycle and helps promote better sleep at night.

2. Be aware of what you eat and drink Don't go to bed either hungry or stuffed. Your discomfort might keep you up. Also limit how much you drink before bed, to prevent disruptive middle-of-the-night trips to the toilet. Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can wreak havoc on quality sleep. And even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night. 

3. Include physical activity in your daily routine Even if it's just 15 minutes a day, regular physical activity can promote better sleep, helping you to fall asleep faster and to enjoy deeper sleep. Timing is important, though. If you exercise too close to bedtime, you might be too energized to fall asleep. If this seems to be an issue for you, exercise earlier in the day.

Credit: Mayo Clinic

Like these 3 tips?

Click here for 27 more tips from The Sleep Judge.

Dr John White

February 14, 2021

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