How to Sleep Better

Take Control of Your Body’s Sleep-Wake Cycle

Your body has an internal clock, regulated by an internal process known as the circadian rhythm. Getting in sync with your body’s natural sleep-wake cycle is essential if you want to sleep better.

To take control of your body’s sleep-wake cycle, start by getting in bed and waking up at the same time every day. This should help set your body’s internal clock. Make sure to choose a time when you normally feel tired and avoid sleeping in – even on weekends.

If you need some rest after a late night, then opt for a daytime nap rather than sleeping in. Still, while napping is a good way to make up for lost sleep, you should limit naps to 15 to 20 minutes in the early afternoon.

Eat Right, Sleep Tight

It should come as no surprise that what you eat will affect your sleep quality. A Mediterranean-style diet rich in vegetables, fruits, and healthy fats with limited amounts of red meat can help you sleep faster, for longer. Cut back on sugary foods and limit refined carbs like white bread, white rice, and pasta. Also curtail caffeine and nicotine intake as these stimulants can disrupt your sleep.

It’s not just about WHAT you eat, but also WHEN you eat. Start your day with a balanced breakfast to energize your body and let it know that it’s time to start the day. As for dinner, try to eat earlier in the evening and make sure to fight off any drowsiness by doing something moderately stimulating, like taking a walk or washing the dishes. Giving into the after-dinner drowsiness can throw your sleep schedule off-whack.

Soak in the Sun, But Not All Light

Starting the day with some sunlight can help you wake up, so consider having your breakfast and coffee outside if possible. In fact, spend more time outside during the daylight, and make sure to apply sunscreen to protect yourself against UV rays.

As for the nighttime, avoid bright screens and blue light starting an hour or two before bedtime. Say no to late-night TV and avoid bright screens, and keep the lights down if you happen to wake up during the night.

See a Primary Care Physician

If your sleep schedule is interfering with your daily activities, then see a primary care physician to learn whether there is an underlying medical condition at play. Residents in the area can call Southern Maryland Medical Group to schedule a convenient appointment today.