Cut Down on Caffeine from Tips for Getting a Better Night’s Sleep
Tips for Getting a Better Night’s Sleep
Cut Down on Caffeine
Rebecca Q. Scott, PhD, sleep specialist at the New York Sleep Institute and an Assistant Research Professor in the NYU School of Medicine recommends avoiding caffeine at least 6-10 hours before bed (depending on how severely it affects you) and Freytag suggests cutting out caffeine after 5 p.m.
Shut Off Your Smartphone
… and any other electronics you’re tempted to toy with before bed. Both Scott and Freytag recommend turning down your lights and avoiding electronics (especially from handheld devices and computers) an hour or so before bedtime.
Recurring Wake Up Calls
Alcibiades Rodriguez, M.D., the Adult Sleep Director at the New York Sleep Institute and assistant professor of Neurology at New York University School of Medicine suggests making a habit of getting out of bed every day at the same time.
“Remember how well you slept as a kid after an active day?” questions Freytag. She recommends exercising during the day and adding a calming yoga or stretching routine to your before-bed rituals.
Over-consuming Alcohol, Especially on an Empty Stomach
“This is a challenge most of my overweight clients had to learn to overcome," says Flores. "Drinking can often cause you to make poor eating choices, which typically leads to consuming too many calories. The compounding effect is what causes weight gain.”
How to Break It: Flores suggests that when you want to indulge in a few drinks, do it on a full stomach. “You'll be less prone to combine the two bad habits and you'll probably have lowered the desire to drink as much, too.”