Sleep Strategies: 6 Daytime Habits to Help You Sleep Better at Night by Cindy Cooke, DNP, FNP-C, FAANP

One in three Americans are sleep deprived, and many don’t realize their daily habits may be contributing to their nightly insomnia. Here are six pro-sleep strategies to help you get your beauty rest:

• Get moving. People sleep much better and feel more alert during the day if they get at least 150 minutes of exercise a week.
• Limit caffeine. Late day coffee drinkers beware; it only takes caffeine 15 minutes to kick in, but the effects can last for more than six hours.
• Hydrate. Drinking water keeps your metabolism going, so you’re nice and tired at night. 
• Think twice about booze. Alcohol may help you fall asleep, but affects the quality of your rest, so skip the nightcap.
• Don’t overdo the sweet stuff. Sugar gives you a temporary energy boost, but too many of these highs before bed can make it tough to settle down.
• Eat for sleep. Eat a balanced diet during the day and skip the nighttime feast. If you need a bedtime snack, choose complex carbs to trigger sleep-inducing tryptophan. 

Good sleep hygiene starts well before your head hits the pillow. Try making these simple daily changes get more shuteye, and if you’re still not sleeping, ask an expert for help.

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