Proper bedtime routines are crucial for a good night’s sleep, especially as the weather transitions from summer to fall. Sleep specialist Michael Breus, Ph.D., explains that the change in seasons can impact your sleep habits, leading to grogginess and fatigue upon waking up. However, there are simple adjustments you can make to improve your sleep quality and wake up feeling refreshed. Breus suggests following the 3-2-1 rule before bedtime: stop drinking alcohol three hours prior, avoid eating food two hours before, and stop drinking fluids one hour before sleep.
In addition to the 3-2-1 rule, Breus recommends avoiding blue light exposure before bed, as it can interfere with your natural sleep-wake cycle. This means turning off screens like TVs and smartphones at least an hour before bedtime to help your body relax and prepare for sleep. Another tip from Breus is to lower the temperature in your bedroom, as cooler temperatures can promote better quality sleep. Opening a window can help create a comfortable sleeping environment that allows you to fall asleep faster and stay asleep throughout the night.
Exercise can also impact your sleep quality, so Breus advises against engaging in strenuous physical activity right before bedtime. Exercising increases your core body temperature, making it harder for your body to cool down and fall asleep. It’s best to avoid working out within four hours of going to bed to ensure a smoother transition into sleep. If you find yourself struggling to fall back asleep in the middle of the night, Breus suggests using the 4-7-8 breathing technique to calm your mind and body. This simple breathing exercise can help slow your heart rate and induce relaxation, making it easier to drift off to sleep.
Establishing a consistent wake-up routine is essential for regulating your body’s internal clock and promoting healthy sleep patterns. Bruen recommends waking up at the same time every day, even on weekends, to maintain a steady sleep-wake cycle. Getting exposure to natural sunlight in the morning can also help regulate melatonin release, signaling your body that it’s time to wake up. By incorporating these tips into your bedtime and wake-up routines, you can improve your sleep quality and overall well-being.
