Have you been tossing and turning at night, counting sheep, or binge-watching series just to realize sleep has once again eluded you? You’re definitely not alone. With our lives getting busier and our schedules more unpredictable, a good night’s sleep can feel like a luxury we can’t afford. Recently, Dr. Efrat Lamandre, the NP with a PhD, shared some invaluable insights on CBS 2 New York, on how to sleep better.
Understanding Our Internal Clocks
Dr. E knows that our lives aren’t always a neat 9 to 5 sequence. And, that unpredictable schedules can mess with our shut-eye. Whether it’s work, travel, or the latest binge-worthy series, finding that sweet spot for sleep can get tricky. Here’s what Dr. E shared about working with what you’ve got:
“What we need to do is set our internal clock or circadian rhythm. And the way we do that is we take our clues from the environment when the sun rises, when the sun sets. So wherever you are, whenever you are, try to tell your brain what time it is.”
Just like the sun knows to rise and set every day, your body has its own natural rhythm. You just need to help it along.
Greet the Day
In the morning, step outside or open your curtains to let in that lovely sunlight. Not only will it give you a vitamin D boost, but it’ll signal to your brain that it’s time to start the day. This helps your internal clock get in sync, making it easier to wake up.
Wind Down with the Sunset
In the evening, dim those lights and embrace the darkness. This tells your brain that it’s nighttime, getting it ready for sleep mode.
The Cool Down Trick for Sleep
Your body cools down when it’s time to hit the hay, and Dr. E has a nifty trick to mimic this natural process:
“Our body automatically cools down. So we want to try to mimic that to let the body know it’s time to cool down and shut off so we could take a hot bath or a hot shower. And when we step outside, we have that automatic cool down and it sets the stage for sleep.”
A warm bath or shower before bed can help. When you step out into the cooler air, your body temp drops, signaling that it’s time to snooze.
Wrap It Up
Here’s the takeaway – despite our hectic schedules and the unpredictable rhythm of our lives, tweaking our routines based on Dr. E’s advice can be the first step towards claiming back the night. Whether it’s soaking in the morning sunlight or enjoying a warm bath before bed, these steps are your allies in the quest for better sleep.
Remember, you’re not alone in this. We all struggle with sleep at some point, but understanding and working with our body’s natural rhythms can lead us back to peaceful nights. So, how about giving these tips a try tonight?
