The body has a natural internal timekeeper called the circadian rhythm. It knows when it is day and when it is night thanks to your body’s exposure to sunlight during the daytime and the lack thereof at nighttime.
Let’s talk about some of the ways in which you can help your body fall asleep more easily at night and wake up without feeling groggy in the morning:
Step into the Sun
Getting some sunshine periodically during the day can help you get better sleep at night. Even certain bright indoor bulbs can provide enough light to satisfy your body’s need for light and get your body clock into the right rhythm. You’ll wake up feeling refreshed instead of yawning all day.
Reduce Light Exposure in the Evenings
Turn off as many screens as you can during the couple of hours prior to going to sleep. There are even apps for phones that cancel out blue light to try to coax the brain into cooperating.
Put the tablet or e-reader away. It’s actually calmer for your brain to read a paper book rather than a screen-based e-book, so read a real book before bed (if reading before bed is your habit) – try it for a solid week and see if it works for you to help you fall asleep more easily.
Stick to a Schedule
Set aside eight hours for sleep. Go to bed at approximately the same time every night, and wake up at around the same time every morning. After about a month of following this schedule, you will notice that it is much easier to fall asleep and wake up at the right times.
Watch What You Consume at Night
Don’t go to bed stuffed after eating a large meal late. Avoid heavy meals for a few hours prior to bedtime.
Stay away from alcohol, caffeine, and even cigarettes at night before bed. These can affect your ability to sleep properly. You may think that alcohol helps you to fall asleep, but it most likely will wake you in the middle of the night.
Exercise Each Day
By getting plenty of regular exercise in the daytime – using the stairs, walking your dog, parking at a distance – your body will naturally feel tired at night. This should enable you to fall asleep and stay asleep.
Plus, exercise allows your body to naturally get rid of any stress that you’ve been feeling during the day. Engage in activities you enjoy so that you will make it a natural part of your daily routine.
Maybe take a walk at around dusk, when it’s quiet and pleasant outside. It allows you some alone time, when not rushing, so you can wind down from the day and reset before bed – hopefully resulting in a better night’s sleep.
Sleep Doctor in Charlotte
If you’ve tried everything but you truly want a better night’s sleep, contact our team at Gingras Sleep Medicine today. Call us at (704) 944-0562 or request an appointment online, and let us help you get back into a healthy sleep pattern once and for all.