Five Simple Things to Improve Your Sleep

Guest Blog By Dr. Kari Williams, RMA (AMT), CPT (NHA), CET (NHA), BS, DC 

1.Limit or avoid caffeine late at night. Caffeine can stay in the blood stream for 6-8 hours. Consume decaffeinated items after 3 or 4 pm.

2. Maintain a sleep schedule and avoid long naps during the day. Having a consistent sleep and wake time can help with long-term sleep quality. If you need to nap, try for a 30-minute power snooze.

3. Make your space comfortable. Is your mattress and pillow comfortable and supportive? How is the temperature in your bedroom? Is there a lot of noise? 

4. Diet and Exercise. Don’t eat late at night. Ideally, avoid eating 4 hours before bed. Drink plenty of water during the day but avoid drinking fluids 1-2 hours before going to bed. Exercise regularly, but not within four hours of bedtime. 

5. Increase bright light exposure during the day and decrease blue light exposure at night. Getting daily sunlight or bright light exposure during the day can increase daytime energy and nighttime sleep quality and duration. Aim for 1-2 hours per day.  

  • Blue light comes from computers and our smartphones. Blue light tricks our brain into thinking it is still daytime and this reduces our natural sleep hormone, melatonin. A few tricks to help reduce blue light exposure: 
    • Try glasses to block blue light 
    • Download an app as f.lux to block blue light on your laptop or computer.  
    • Stop watching TV and turn off bright lights 2 hours before your typical bedtime.