1. CAFFEINE/ALCOHOL CAP. Avoid
coffee after noon so the stimulating effects have time to wear off. For other caffeinated beverages, set 2
p.m. as your cut-off mark. Some brands of flavoured water and soft drinks contain caffeine, so be sure to
read the label to know what you’re getting. And nix nightcaps; while alcohol can help you relax and fall
asleep faster, it can actually increase sleep disturbance later in the night.
2. SETTLE IN. A sleep-friendly bedroom is one that is low in stimuli — quiet, cool and dark.
This may mean using earplugs, a fan, sleep mask or room-darkening blinds. Start transitioning to a low-light
environment (a dimmer switch is ideal for this) as early as two to three hours before bedtime. This will
trigger your body to release melatonin, which promotes sleepiness.
3. FOLLOW A REGULAR SLEEP SCHEDULE Aim to turn in at the same time every night and wake up
at the same time every morning, regardless of whether it is a weekday, weekend or holiday. Reinforcing your
body’s sleep-wake cycle can result in a better night’s snooze. But try not to force sleep. If you’re still
awake after 15 minutes, get up, do something calming and go back to bed once you’re tired.
4. GO-GO GADGET! According to the Mayo Clinic, some research suggests that using the TV or
other electronic devices close to bedtime interferes with sleep. Disconnect at least an hour before hitting
the sack, and put devices out of reach — even in another room —so it’s harder to givein to temptation.
5. FOOD FOR THOUGHT. It goes without saying that you shouldn’t go to bed hungry or on a full
stomach. But if you’ve been sleeping poorly, some foods may help you break the cycle — namely,
carbohydrate-rich foods containing tryptophan, an amino acid that elevates levels of the sleep-inducing
neurotransmitter serotonin. Healthy options include cottage cheese, bananas, whole-wheat pasta and yogurt.
6. DEVELOP A BEDTIME RITUAL. Following a consistent routine every night can serve as a
helpful cue to your body that it’s time to go to sleep. Choose relaxing activities such as reading a book,
listening to music or laying out your clothes. Taking a hot bath is another one, but aim for at least two
hours before bed to give your body time to cool down to an optimal temperature for deep sleep.
7. GET PHYSICAL. Regular exercise is a habit that can pay off both in falling asleep quicker
and in deeper slumber. Your daily routine should include at least 20 minutes of physical activity. But take
care not to exercise too close to bedtime as it can wind you up. Try for at least four to five hours before
hitting the sack. •
Illustration by Kate
Thornley
