TIPS FOR IMPROVING SLEEP AND WAKEFULNESS
New insight into the power of circadian rhythms reveals several helpful ways to improve sleep and wakefulness. Use these simple adjustments to feel better, have more energy, be more productive and improve quantity and quality of sleep—all great ways to live happier.
Your circadian rhythm refers to your innate 24-hour body clock. You function best when this body clock is stable. Due to our connection with nature, light is one of the most powerful regulators of this clock. Use light exposure in positive ways and manage stimulants.
1. Seek light exposure first thing in the morning.
As soon as you wake up, expose yourself to natural sunlight or bright indoor light. This energizes you for your day.
2. Avoid excess caffeine.
Two cups of coffee do not seem to disrupt sleep, but more than that can affect the nervous system and stimulate wakefulness.
3. Enjoy daily activity at the time that works best for you.
Some people are morning exercisers, others prefer afternoon or evening. Moderate activity helps you to sleep better as you will be physically tired. Too much evening or late afternoon activity can be overly stimulating for some people and make sleep difficult. Notice what time of day physical activity feels good, but doesn’t make you overly “wired.”
4. Avoid naps longer than 45 minutes.
Naps can be a useful strategy if you can’t sleep enough at night. But naps that are too long or that are too late in the day can disrupt night sleep.
5. Dim lights about an hour before sleep.
Reduce light exposure toward the end of the day. Minimize home lighting. Use night settings on digital screens. Avoid looking at devices just before bed.
6. Unplug accessories or put duct tape over charger lights.
Many electronic devices have “on” lights. Studies show this contributes to sleep problems of college students with too many devices in their dorm rooms. Either turn those off at night or cover lights with black duct tape. Even better, charge items outside of your bedroom.
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Progressive Relaxation and Guided Meditation for Sleep
10 minute Meditation for Relaxation and Sleep
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