Hopefully over the past two weeks you have been able to add one soothing activity to your bedtime routine and make one change to your sleep environment that is conducive to better sleep. The last area that really affects the quality of our sleep is our lifestyle. I saved this for last because making lifestyle changes is one of the hardest things to do. If it were easy then every one of us would eat healthier and exercise more just like our doctors have told us to! My hope is that you have a better understanding of how the things you typically do during the day affect your sleep at night. Here is a quick run down of the major lifestyle changes you can make for better sleep:
- Gradually reduce and eliminate caffeine intake (coffee, soda, many teas, energy drinks, chocolate, some medicines)
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- No caffeine after 12pm
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- Stop drinking fluids an hour before sleeping
- No smoking in the hours before sleeping
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- Quit smoking or cut back if possible
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- Go to sleep 100% sober; no alcohol before sleeping
- Get some exercise (not right before bedtime, morning is best)
- Avoid large meals before sleeping
- Avoid heavy, spicy, or high-sugar foods before sleeping (or anything else that triggers stomach upset or heartburn)