Daily Routines of Sleep Specialists for Enhanced Nightly Rest:
Humans struggling with sleep may find comfort in knowing that there's no one-size-fits-all solution for getting a restful night's rest. As some sleep experts point out, sleep is an individual and variable thing, influenced by factors such as health, work schedule, family life, and stress levels.
According to Jennifer Martin, PhD, a spokesperson for the American Academy of Sleep Medicine and professor of medicine at the David Geffen School of Medicine at UCLA, what works for an individual's sleep habits may change over time. For instance, Martin prefers a morning workout to help her wind down at night, but when her teenage children were involved in evening sports practices, she sometimes forwent her early-morning sweat session in favor of staying up later to spend time with them.
To shed light on what constitutes a well-oiled sleep routine, five sleep doctors were asked about their personal sleep habits-the ones they prioritize and the ones they let fall by the wayside.
Listening to Your Internal Clock
Following one's circadian rhythm is key to getting a full night's rest. If an individual identifies as a morning person, then an early wake-up time and late bedtime might be best. On the other hand, if an individual is more productive in the evenings, a later wake-up time and earlier bedtime might be more suitable. Aligning one's sleep schedule with their body clock can help ensure they regularly log their optimal seven to nine hours of sleep.
Morning Sunlight and Circadian Rhythm
Most sleep experts report their preference for morning sunlight, which helps regulate the circadian rhythm by signaling the brain to produce melatonin, a sleep-promoting hormone. Absorbing morning light can also enhance one's mood and daytime alertness. While it may not always be possible to get outside in the early morning, options such as light therapy boxes, light therapy glasses, and sunrise alarm clocks can simulate natural morning light and help manage symptoms of seasonal affective disorder.
Moderating Alcohol Consumption
While moderate alcohol consumption may not significantly harm an individual's sleep, it's essential to be aware of how one's body reacts to alcohol and adjust their drinking habits accordingly. For most individuals, it's best to limit alcohol consumption in the hours leading up to bedtime as it can interfere with deep, restorative sleep and lead to disruptions in sleep patterns.
Establishing a Pre-Sleep Routine
Setting aside time to unwind before bed can help signal the brain that it's time to sleep. Some pre-sleep routines may include disconnecting from work obligations, doing soothing activities such as reading a book or practicing breathing exercises, and dimming the lights an hour before bedtime to help the body prepare for sleep.
Prioritizing Sleep
Ultimately, the experts agree that prioritizing sleep is crucial to overall health and well-being. By setting aside ample time for restful, restorative sleep every night and avoiding factors like blue light exposure and caffeine consumption before bedtime, individuals can improve their sleep quality and wake up feeling refreshed and ready to tackle the day.
- For individuals who find it challenging to maintain a healthy sleep routine, it's worth investigating sleep-focused news stories, as they may provide helpful insights and tips for better sleep.
- If one is aiming for improved health and wellness, incorporating exercise into daily life is beneficial, but choosing morning or evening workouts could impact sleep quality depending on personal sleep habits.
- In the realm of health-and-wellness, adhering to a pre-sleep routine consisting of activities like reading recipes or practicing yoga before bed can help promote better sleep and relaxation.
- According to recent science news, ensuring a well-balanced diet by minimizing alcohol consumption, especially before bedtime, can lead to better quality sleep and overall health.
- While following a regular sleep schedule based on one's circadian rhythm is essential, it's also necessary to make time for other essential aspects of health-and-wellness, such as setting aside time for exercise and engaging in hobbies that help manage stress levels.
