It is very true that having a great bedtime routine will help you sleep. Preparing for sleep physically and mentally is important but for most what happens during the day is MORE important! During the day? Really? How can that be, we aren’t sleeping then…
But it’s true. The circadian rhythm or daily rhythm is a 24 hour rhythm. What you do during the day is critical to how you sleep at night. To sleep better at night you need to live a sleep encouraging life during the day. So what are the daytime habits that help allow for restorative sleep at night?
Practice these habits:
1) Get bright light into your eyes during the day. Yes, a bright day assists the brain in moving toward sleep at night. If it’s dark where you are in the winter time you could use a bright light for 15-25 minutes per day.
2) Get hydrated 1st thing in the morning with water and stay hydrated throughout the day. Stressing your body by being dehydrated during the day doesn’t help you sleep and could result in drinking too much in the evening; getting you up at night.
3) Exercise! Exercise during the day helps bring on a favorable hormonal response for sleep at night. It also is a primary way to manage stress and help rid the body of stress hormones.
4) Limit heavy meals and junk food especially late in the day or evening. Late heavy, stimulating meals are well known for causing poor or interrupted sleep.
5) Be very careful with caffeine or alcohol any time after the middle of the day. These are known sleep interrupters. The more consumed and the later they are consumed the more impact they will have.
5) Focus on high nutrient, high fiber foods during the day. Whole foods have the nutrients that help your body detoxify, relax, and stabilize hormones for sleep.
6) Manage stress by using deep breathing and taking short breaks during the day. Waiting until nighttime to try to relax and process can easily impinge on sleep.
By combining daytime and bedtimes habits you have the best chance to “sleep like a baby” at night…!