3. Workout During The Day
Exercise more. “A major difference between good sleepers and poor sleepers is not what they do at bedtime, but what they did all day,” says Somer. “Good sleepers exercise and use every opportunity to move. Physical activity helps a person cope with daily stress and tires the body so it is ready to sleep at night.”
4. Try Supplements
“Vitamins and supplements can be an option for supporting sleep and helping you to stay asleep, so if you’re looking for a personalized vitamin program, I suggest taking Persona Nutrition’s free 3-minute online assessment,” says Somer. “They offer more than 86 high-quality vitamins and supplements, including its Sound Slumber program, which features a combination of three supplements that are used in rotation to optimize sleep patterns.”
5. Watch Out for Caffeine
As Somer points out, caffeine can linger in the system for up to 15 hours, revving up your nervous system and interfering with sleep. “If you are a coffee drinker troubled by sleep problems, try eliminating caffeine.” If the idea of no caffeine is too terrifying, then stick to mornings and avoid coffee after lunch. One tip is to have your one and only coffee at 11 am. Although you often feel like you need coffee when you get up, this is actually when your body is the most awake, according to scientist Matthew Walker and writer of Why We Sleep: The New Science of Sleep and Dreams.
6. Be Consistent
According to NYC Sleep Doctor, Dr. Janet Kennedy, keeping a consistent nightly pre-bedtime routine is key, as this signals to your body that it’s time to get sleepy. “Turn off phones, laptops and handheld screens at least one hour before bed, to allow the brain to transition away from the day’s activity,” she says.
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