Ensuring a good night’s sleep starts with your bedtime routine, especially as the seasons change. Sleep specialist Michael Breus recommends a 3-2-1 rule for better sleep. Three hours before bed, stop drinking alcohol; two hours before bed, stop eating food; and one hour before bed, stop drinking fluids. Additionally, avoiding blue light before bed can help improve sleep quality, as can keeping the temperature cool in your bedroom.
Breus also suggests limiting exercise before bed, as it can increase core body temperature and disrupt the body’s natural cooling process needed for sleep. Instead, try the 4-7-8 breathing technique to help relax and calm the body in preparation for sleep. This method, developed by Dr. Andrew Weil, involves inhaling for four seconds, holding your breath for seven seconds, and exhaling for eight seconds. This can help slow the heart rate and promote relaxation.
Creating a consistent wake-up routine is just as important as your bedtime routine. Breus recommends waking up at the same time every day, even on weekends, to regulate your body’s melatonin release. Getting sunlight in the morning can help shut off melatonin production, increase vitamin D levels, and help you wake up feeling refreshed. By incorporating these tips and habits into your daily routine, you can improve your overall sleep quality and feel more rested when you wake up in the morning.
As the weather transitions from summer to fall and into the cooler temperatures of winter, it can be easier to fall asleep but harder to wake up in the morning. Lowering the temperature in your bedroom can help promote better sleep, as studies have shown that excessive heat or cold can disrupt sleep. By finding the optimal temperature that is cool enough for you to fall asleep and stay asleep, you can improve your sleep quality.
In addition to adjusting your bedtime routine, it’s important to pay attention to what you do first thing in the morning. Breus suggests developing a morning routine that includes getting sunlight exposure within 15 minutes of waking up. This can help regulate your body’s melatonin release and set your internal clock for optimal sleep-wake cycles. By incorporating these tips and routines into your daily life, you can create a healthier sleep environment and wake up feeling more refreshed and energized each morning.
