Dr. Knutson’s Tips to Keep Your Clock Consistent

Kristen Knutson, PhD is an Associate Professor in the Center for Circadian and Sleep Medicine in the Department of Neurology at Northwestern University.

Make sure to get some light in the morning, especially if you’ve had a tough time waking up. This could mean taking a brisk walk outside or just choosing a sunny window to sit by for your morning coffee.

Avoid bright light in the evening—especially if you have trouble falling asleep. You may want to choose a paper book at night and to make your bedroom as dark as possible. If you must use a screen at night, try turning down the brightness.

Keep your daily schedule as consistent as possible. In addition to maintaining a routine sleep schedule, make sure to eat at regular intervals throughout the day. If possible, avoid large meals at night as they can disrupt sleep.

Exercise can help keep your body on track, and it doesn’t have to be intense. Something as simple as regular family walks can benefit everyone’s mood and health, including your four-legged family members.

Have you noticed that you and your pets don’t share the same sleep patterns? That’s because our circadian rhythms are different. So if your cat is pouncing on your head at 3am, it may be time for banishment from the bedroom!