Daytime Strategies for Sleeptime Success

About the Author

Margaret Liederbach is a fourth-year medical student at Rocky Vista University College of Osteopathic Medicine. Prior to medical school, she assisted Dr. James B. Maas, former Cornell University Chairman of Psychology, in sleep and performance research, consulting, and education.

Signs of autumn may be subtle in southern Utah, but as temperatures decrease, daylight wanes, and school bells ring, you may find your energy dragging as you transition away from lackadaisical mornings, leisurely afternoon naps, and late summer nights.

With the school year and autumn activities in full swing, it may be time to take a look at your sleep schedule and the habits that are preventing you from feeling rested and energized throughout your day. Adopting these daytime strategies will prepare your body and mind for optimal sleep and a rejuvenated tomorrow.

By Margaret Liederbach

1. Timing is Everything

The single best thing you can do to improve your sleep is to establish a consistent schedule. Unfortunately, your circadian rhythm does not accommodate the whims of your social life nor your procrastination, so it’s important to retire and wake up at the same time each day. Schedule a minimum of 7.5 hours (9.25 for teens and adolescents), set bedtime and wake-up alarms, and earnestly give your brain and body a couple of weeks to adapt to the new routine.

2. Say Goodbye to the Snooze Button

Pressing “snooze” affords you only a few additional minutes of fragmented rest, which leaves you feeling groggier than you otherwise would. Bite the bullet and wake up on the first alarm, then plan for a power nap, and adjust your scheduled sleep time to accomodate a greater sleep need.

3. Get the Right Light

Your circadian rhythm is synced to the environment through external cues. By exposing yourself to bright (ideally natural) light for fifteen minutes in the morning and avoiding light (especially blue light) for at least an hour before bedtime, you encourage your brain to activate for the day and produce adequate melatonin for sound sleep at night.

4. Dial in your Diet

The major aim is stabilizing blood sugar, decreasing inflammation, and obtaining necessary micro and macro nutrients to support your body’s metabolic demands. Seek out protein, fiber, and healthy fats, decrease portions, avoid processed foods and added sugars, and abstain from spicy and fried foods before bed.

5. Cut the Caffeine, Alcohol, and Nicotine

Caffeine and nicotine are stimulants. Caffeine remains in your system for six hours, so forgo that afternoon cup of joe and beware of more covert sources of caffeine like chocolate and even decaffeinated products which may contain up to one milligram of caffeine per ounce.

If you’re one to partake, you know that alcohol can make you drowsy. But don’t be fooled. Alcohol disrupts REM sleep, so always drink in moderation and refrain three hours before your intended bedtime.

6. Move your Body

Regular exercise staves off insomnia, decreases snoring and sleep apnea through weight loss, and improves restfulness through improved respiration and circulation. However, it takes approximately five hours for core body temperature to normalize following exercise, so aim for morning and afternoon workouts to ensure that your core temperature drops in time for bed.

7. Train your Brain

Prayer, meditation, and yoga have been linked to sounder sleep. These practices diminish the release of sleep-disrupting stress hormones and enhance neural plasticity, optimizing the seamless transition into sleep and between sleep phases.