Like many caregivers, I accepted that feeling tired during the day was just part of life. Our nightly routine consisted of late-night Netflix binges after putting the kids to bed for the third time, followed by a struggle to wake up refreshed the next morning. Despite our attempts to hit the hay earlier, we often found ourselves dragging through the day fueled by endless cups of coffee. Things took a turn for the better when I stumbled upon a book that offered practical advice for improving sleep. If you’re like me, you might be skeptical about self-help books, but this one genuinely transformed our sleep habits right away. Yes, you heard that right—immediately! It turns out that achieving better sleep can be straightforward if you’re open to making a few small adjustments.
1. Say Goodbye to Screen Time Before Bed
It’s time to put down those screens! To improve your sleep, it’s crucial to limit screen use as bedtime approaches. According to the Cleveland Clinic, using screens late at night is a leading reason many of us struggle to wake up in the morning. One scroll through social media can easily turn into hours of lost time. Additionally, the blue light emitted by our devices can hinder melatonin production, the hormone that regulates our sleep-wake cycle. Plus, engaging with emails and social media can stir up distracting emotions that delay sleep. Shawn Stevenson, in his book Sleep Smarter, suggests putting away screens at least an hour and a half before you sleep.
2. Monitor Your Caffeine and Alcohol Consumption
I know—who wants to enforce a caffeine curfew? However, caffeine can linger in our systems long after we finish our last cup. Research indicates that six hours post-consumption, half of the caffeine remains in your body, and it can stay for up to ten hours. Alcohol, while it might seem relaxing, disrupts sleep quality and can exacerbate conditions like sleep apnea. If you plan to enjoy an alcoholic beverage, aim to do so at least four hours before bedtime. (How about a nice dinner?)
3. Create a Sleep Sanctuary
Transform your bedroom into a haven for sleep. Make it as dark as possible by utilizing blackout curtains and covering any lights from electronics. Our bodies have an internal clock, or circadian rhythm, that signals us to stay alert when there’s light. The Mayo Clinic recommends keeping your room’s temperature between sixty and seventy degrees for optimal comfort. You might need to have a chat with your partner about this, especially if you find yourselves in a temperature tug-of-war.
4. Commit to an Earlier Bedtime
Let’s face it: staying up late with the TV on and scrolling through social media won’t lead to quality sleep. By avoiding screens for 90 minutes before bed, being cautious about caffeine and alcohol, and ensuring your bedroom is dark and cool, you’re already on the right path. It’s also essential to set a goal for your bedtime. Dr. Oz notes that the most restorative sleep occurs between 10 p.m. and 2 a.m. While it might seem daunting, those who follow these tips will find themselves ready to sleep far earlier than usual.
5. Get Morning Sunlight
As tempting as the snooze button may be, it’s crucial to get up as soon as your alarm goes off. Try to bask in direct sunlight for 30 to 45 minutes shortly after waking. A specialist once explained that sunlight signals to your body that it no longer needs melatonin. Plus, morning sunlight provides a boost of vitamin D3. If you’re short on time, consider combining your morning walk with this sunlight exposure—it’s a two-for-one benefit for better sleep.
These five strategies are just a few changes we’ve made, but they can be easily implemented for immediate results. You might wonder if these changes are effective, and I can assure you they are! My mind is clearer without pre-sleep social media scrolling, we’ve started reading more before bed, and we even switched to a dimming alarm clock to reduce light exposure. Plus, we’ve instituted a noon coffee curfew, allowing our bodies ample time to eliminate caffeine. The result? More energy during the day and deeper sleep at night—something every busy family can appreciate.
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