March was Sleep Awareness Month, and Dr. Efrat LaMandre shared some great tips to help us sleep better. Good sleep is very important for our health. Dr. Efrat LaMandre, popularly known as Dr. E, knows exactly how to help us improve our sleep. Let’s dive into her advice and see how we can get better rest!
Stick to a Sleep Schedule
First off, Dr. LaMandre says to go to bed and wake up at the same time every day, even on weekends. It might be tempting to stay up late when we don’t have work the next day, but this can mess up our body’s clock. Our body likes routine, and by keeping a steady schedule, we help it know when it’s time to rest and when it’s time to wake up.
Managing Caffeine and Blue Light Exposure
Your mid-afternoon latte might seem harmless, but Dr. LaMandre warns of the sleep-disrupting potential of caffeine consumed too late in the day. To avoid its stimulant effects at bedtime, she suggests a cutoff point well before the evening.
Similarly, exposure to blue light from screens is another critical factor to consider. The blue light emitted by phones, tablets, and computers can trick our brains into thinking it’s still daylight, which may delay sleep onset. Dr. LaMandre advises powering down these devices approximately an hour before bedtime. This simple change can significantly impact your ability to fall asleep more naturally.
Rethinking Naps and Alcohol Consumption
Napping can be tricky. If you find it hard to sleep at night, taking long naps during the day might make it worse. But, if you can nap without it affecting your nighttime sleep, a short nap could be just what you need. The key is understanding your body’s response to naps and adjusting accordingly.
When it comes to alcohol, many might find its initial sedative effect appealing as a sleep aid. Yet, Dr. LaMandre cautions against evening alcohol consumption. You might fall asleep quickly, but alcohol makes it hard to stay asleep, leading to a fragmented and less restorative rest. She suggests avoiding alcohol before bed for a more peaceful night’s rest.
Putting It All Together
Dr. Efrat LaMandre’s advice is pretty clear: keep a regular sleep schedule, watch your caffeine and screen time, be smart about napping, and be careful with alcohol. Try out these tips and catch up on your zzzz’s
