Want to Get Better Sleep? Follow These 7 Tips
A sleep expert shares simple changes people can make to get a good night’s sleep, including how to sleep better in hot weather.
Whether you’re ready to go when the sun rises or energized late into the night, making sure you’re getting adequate sleep is essential for a healthy lifestyle.
“For a healthy sleep, it’s important to remember to be consistent each day,” says Dr. Ana C. Krieger, director of the Center for Sleep Medicine at NewYork-Presbyterian/Weill Cornell Medical Center and Weill Cornell Medicine. “Figure out how to live your life within this schedule and respect this rhythm.”
For some, sleep is the first thing that gets sacrificed when life gets busy. But prioritizing sleep is critical to our health, says Dr. Krieger.
“During the day, our brain cells are very active, coordinating everything that we do,” says Dr. Krieger. “And during the night, the brain cleanses itself from any toxins that may have accumulated during that daytime work. When we break sleep, we not only interfere with that self-cleansing process that the brain needs to go through, but we also interfere with several other hormonal functions in our body.”
While getting good sleep may feel elusive, Dr. Kreiger says it’s within reach for everyone. Here she shares some simple adjustments people can make to optimize a good night’s sleep, including how to sleep better in the hot summer months.
1. Reduce Exposure to Light Before Bedtime — Especially from Screens
For optimal sleep, be mindful of your screen time. The brain doesn’t know how to regulate sleep when you’re on your computer until 3 a.m. and then back looking at a screen as soon as you wake up. Also, do not use electronics if waking up in the middle of the night as it will affect your sleep quality and ability to fall back asleep.
2. Lower the Temperature in Your Bedroom
Our body temperature naturally goes down during sleep and reaches the lowest point a little more than halfway through the night. Lowering your room temperature prior to bedtime can help align your sleep cycle to a different time and improve its quality.
3. Avoid Late Meal and Late Workouts
Exercise is great, but if you exercise too late, you may stay up later. Exercise raises your body temperature and gives you a burst of energy that could hinder your ability to fall asleep. The same goes for eating late: You don’t want to have your meals too close to your bedtime goal to avoid the negative impacts of digestion on sleep quality.
4. Anchor Your Wake-up Time
You can always compromise a little bit on the weekends, however, try to stay within one hour of your typical wake-up time. This trains your body to activate the systems of your brain, increase your body temperature, and release cortisol around the same time. Having an anchor helps you create a sleep rhythm, which your brain can naturally perpetuate. Get out of bed shortly after waking up and start your day.
5. Be Mindful When You Drink Caffeine
Caffeine can be in your body for nine hours and affect your ability to fall asleep. If you eat or drink caffeinated products between 2 p.m. to 4 p.m., they might keep you up until midnight. Pay attention to your intake of foods and beverages that contain caffeine, like dark chocolate and green tea, in addition to coffee.
6. Reallocate Tasks
Think about the best ways to get things done so that you’re not cramming them into the two hours before you fall asleep. Maybe there are things you’re doing late at night that you can do in the morning. People might say, “I’m too tired in the morning,” but you may be tired because you’re going to bed late. If you can adjust to an earlier time, you may find you’re just as or even more productive when you wake up.
7. Use Alarms as Reminders for Bedtime
If the night gets away from you, use an alarm to keep you on track. If you want to go to bed at 11:30 p.m., set an alarm for an hour before so you know when to wrap up your activities, put down electronics, reduce light exposure, and start a more relaxing routine to signal your body and brain that it’s getting close to sleep time.
Tips for Better Sleep in the Summer
- Cool your room. If you have air conditioning, set it around 68 degrees, with some flexibility based on personal preference.
- Use breathable bedding. Use bedsheets that are breathable and soft. These are important not only for comfort, but also to allow our body to self-regulate its temperature during sleep.
- Modify fluid intake before bed. It is very important to stay well hydrated during the hot summer months. However, avoid large amounts of fluids too close to bedtime to avoid have to wake up to go to the bathroom.
- Keep it dark. Use dark shades or blackout curtains. They keep the room cooler and block out light, which interferes with the sleep regulation process. In some cases, the early sun light in the summer can also make us wake up earlier than desired.
- Wind down. If you exercise in the evening and your body feels overheated, you may consider taking a cold shower after the workout. Otherwise, a warm shower or bath could help you relax and prepare your body for sleep at night.
- Reset your routine. Summer is a great time to improve your sleep regulation. With more light in the mornings, it’s easier to get out of bed, start the day, and create a routine of healthy eating, physical activity, and better sleep.
Ana C. Krieger, M.D., M.P.H., is director of the Center for Sleep Medicine at NewYork-Presbyterian/Weill Cornell Medical Center and Weill Cornell Medicine, as well as a professor of clinical medicine, professor of clinical genetic medicine, and professor of medicine in clinical neurology at Weill Cornell Medicine. She is board-certified in sleep medicine by the American Academy of Sleep Medicine.