Think about the last time you had a good night's sleep. If last night comes to mind, then you're in luck! But can you remember when you were able to get a good night's sleep every night for a week straight? Like most people, that's a bit harder to remember. The Centers for Disease Control and Prevention (CDC) estimates that between 50 million and 70 million Americans suffer from sleep or wakefulness disorders, calling it a public health epidemic.
To help you get the most out of your sleep, there are things you can do during the day to help you fall - and stay - asleep quickly. While some of these tips can help you get more rest tonight, it can take months to establish these habits and get quality sleep every night.
"One of the most important things you can do for your sleep is to have a routine to keep your circadian rhythm normal." says Dr. Gerald Suh, who is board certified in sleep medicine. Your circadian rhythm is the part of your brain that controls your body's natural sleep cycle. Like other sleep experts, he recommends going to sleep and waking up at about the same time each day. We know that it's often easier said than done, so here are a few tips to help you establish a regular sleep routine and improve the quality of your sleep.
In the morning
Open your blinds and curtains
Exposing yourself to the sun early in the morning helps your body wake up by regulating your body clock and keeping it functioning properly," says Suh.
Pair carbohydrates with protein for your breakfast.
Start your day with something that gives you energy, so your body knows you're feeding it," says Elisa Zied, MS, RDN, CDN, author of "Younger Next Week: Your Ultimate Rx to Reverse the Clock, Boost Energy and Look and Feel Younger in 7 Days." Try eating a small bowl of whole-grain cereal, oatmeal, whole-wheat toast or a whole-wheat English muffin as the base of your meal, then add protein such as eggs, nuts and seeds, yogurt or milk. This combination of protein and carbohydrates will help keep you feeling full and give you lasting energy," says Zied.
Drink caffeinated beverages before lunch.
"Think of yourself as an early riser when it comes to caffeine consumption," says Zied. For most healthy adults, a moderate dose of caffeine - 200 to 250 mg, or about two to four cups of brewed coffee - is beneficial, according to MayoClinic.org. But experts agree that eliminating caffeine in the afternoon may be one of the best ways to improve sleep. Try to avoid caffeinated beverages after 2 p.m. (or at least six hours before bedtime) because it takes the body up to 7 hours to completely process the caffeine.
Mid-day
Include protein in your lunch.
Give yourself a boost of energy by eating high-quality protein foods in small, frequent meals throughout the day. Include foods such as tofu, low-fat dairy products, fish, meat and poultry.
Take a nap.
If you're able to nap, limit it to 20 minutes or less, preferably between 2 and 3 p.m. This can help you function better, especially if you're feeling sleep deprived at night. If you're already rested after a good night's sleep, you can skip this step.
Finish exercising before dinner.
While studies vary on the best time to exercise, it's generally ideal to finish your workout in the late afternoon or early evening to make sure it doesn't disturb your sleep," says Suh. Because exercise raises your body temperature, you want to give your body time to cool down because the drop in body temperature helps you fall asleep. While everyone is different and working out at night works best for your schedule, experiment with exercising earlier if you think it is interfering with your sleep.
Schedule exercise into your day.
Even if you have a busy day, try to be active - a regular exercise program can be good for your sleep schedule. According to the National Sleep Foundation, any type of exercise can help improve sleep. People who exercise say they have better sleep on days they exercise compared to when they don't - even if the number of hours is the same. Other studies have shown that months of regular physical activity can help improve sleep quality, mood and overall quality of life.
Avoid alcohol at least four hours before bedtime.
While drinking alcohol can make you feel relaxed or even drowsy, it can affect sleep quality and wake you up throughout the night," says Dr. Suh. Ideally, sensitive sleepers should avoid alcohol four to six hours before bedtime. If you must drink, do so with a meal, Zied suggests.
Evening
Eat a light but filling dinner.
Eating a serving of whole wheat pasta or brown rice for dinner will provide your body with these carbohydrate nutrients to produce serotonin, which relaxes you. Supplement your meal with healthy choices like vegetables and a small amount of lean protein to give you a feeling of fullness without bloating. A full stomach or poor digestion can interfere with sleep. If you eat an early dinner and want to have a small snack before bed, having a small carbohydrate snack an hour or two before bed can help you fall asleep. Have a small bowl of cereal with milk, nuts, pretzels, oatmeal, fresh fruit, whole grain crackers or popcorn.
Relax.
If you find it difficult to relax at night and your mind is racing, consider practicing meditation, deep breathing techniques, or even writing down your thoughts. Any activity that helps you relax will lower your metabolic rate, which will promote sleep," says Dr. Suh. You can also try aromatherapy by drinking a cup of hot chamomille tea or taking a warm bath 90 minutes before bedtime. The idea is that this will raise your body temperature for a period of time, and when the heat is released, it will produce a drop in body temperature at the right time to facilitate sleep.
Set your environment.
Ideally, you should sleep in a dark room with a slightly lower temperature at around 60 to 68 degrees, and make sure it's quiet. There are many smartphone apps and portable devices that can track your sleep habits so you can see which temperature range helps you get the best quality sleep.
Turn off devices an hour before going to sleep. It's best to turn off all electronic devices before going to bed to ensure undisturbed sleep. This is especially true of those that emit blue light, which suppresses melatonin production and shifts circadian rhythms to later in the day. Dr. Suh suggests turning off the TV, putting away the tablet, stopping texting and social media. The blue light emitted by electronics may not only prevent you from sleeping, some studies have even shown that they can even fight fatigue. Some e-readers have features that are supposed to help you read at night by filtering out blue light, but it might be worth switching to paper books for a few nights to see if that helps you sleep better. It takes about an hour after eliminating blue light for your body to increase the production of melatonin, which plays an important role in inducing sleep.
If you're still thinking about health resolutions you can actually live by, making sleep your top priority is probably the best resolution you can come up with," says Zied.
Better quality sleep and more rest will give you more energy and help you maintain your training goals. And when you're well rested, you'll be more likely to make healthier eating decisions, as research shows that lack of sleep leads to an increased desire for high-calorie junk food. This combination of high energy and healthy eating could mean effortless weight loss this year - why not get to work a little earlier tonight?
