Unlock Restful Nights: A Daily Guide to Better Sleep

Step outside and get daylight on your face to normalize your circadian rhythm. Try to do this early in the day for maximum benefit. Consider implementation intentions: 'When I finish breakfast, I will go outside for 30 minutes.'

“Our bodies are governed by an internal clock called our circadian rhythm, and that clock is triggered by the sun.”

Limit naps to 30 minutes and take them earlier in the day to avoid disrupting nighttime sleep. Set an alarm and avoid napping after 3 PM.

“Dozing too long during the day can actually make it harder to fall asleep at night.”

Cut off caffeine consumption at least 12 hours before bedtime. This helps ensure it doesn't interfere with your sleep cycle.

“We recommend cutting off all caffeine at least 12 hours before you plan on going to sleep.”

Engage in a short mindfulness exercise or deep breathing technique during the day to manage stress and prevent it from affecting your sleep.

Limit alcohol intake in the evening to avoid disrupting sleep. Aim for at least 3 hours between your last drink and bedtime. Track your sleep quality on days you consume alcohol versus days you don't.

“In excess, they can actually make your sleep worse. If you've been drinking, your body has to put in the work to metabolize the sugars and reduce your blood alcohol level which means there is a less chance for deep restorative sleep.”

Wake up and fall asleep at the same time each day to regulate your body's internal clock. This includes weekends! Consider enlisting a 'sleep buddy' for accountability.

“One of the best things you can do to help your sleep is to wake up and fall asleep at the same time each day.”

Engage in relaxing activities like taking a warm bath, reading a book (not on a screen), or listening to calming music to prepare your mind and body for sleep.