FROM BEDTIME TO BLANKET: BETTER, DEEPER ZZZs

One may assume one's sleep routine is as simple as PJs on, lights out. But in reality, not sleeping correctly is a common problem many experience (but don't know). And what's worse, letting proper sleep habits fall by the wayside is one of the simplest ways to put one's health at risk.

It's time for a re-education.

RULE NUMBER 1: SET A 7-DAYS-A-WEEK SCHEDULE

In case you missed it, regularity is imperative. Meaning, go to bed at the same time every night and wake up at the same time naturally, including weekends. We all have one biological clock, not one for the work week and one for the weekend. Be sure to synchronize the circadian sleepy phase of your unique biological clock with your bedtime, and the alert phase with your waking life--otherwise a yo-yo schedule will ultimately give you symptoms similar to those of jet lag (think: daytime drowsiness, moodiness, lack of energy).

In order to understand your personal sleep time, choose a time that's minimum of eight hours before you need to wake up, and following it for one week straight. If you're still tired...that means you need an earlier bedtime (try 15 to 30 minutes more). Once you're able to get up in the morning alarm-free and feel alert most of the day, you've hit it just right.

RULE NUMBER 2: CUT CAFFEINE AFTER 2 PM

Late afternoon is when the body has a temporary drop in focus and why the urge to have some caffeine often strikes. While a buzz will indefinitely perk you up, it could linger long after you've left work. Six hours after your last sip of caffeine, it's still in your body so it's vital to keep your daily intake at under 300 mg (i.e. three small cups) and to avoid it anytime after 2 PM.

RULE NUMBER 3: CONTROL YOUR BODY TEMPERATURE

Overheating is a MAJOR sleep disruptor that not many individuals are aware of. Research shows that 65 degrees is the sweet spot temperature for a good night's rest, which means you need to do whatever means necessary to keep things in check. This might entail setting your thermostat, choosing a lighter blanket and/or PJs, or using a fan at night.

RULE NUMBER 4: DIM, IF NOT DITCH, YOUR DEVICES

As addictive as bedtime Instagram scrolling may be, it's the emitted light that's the problem. Blue light hits the spectrum of day light--it's an alerting mechanism. Think of it this way: it's as if you're going in the sun. Translated: it wakes you up.

Avoid any electronics at least an hour before bed so that you don't block melatonin, the sleep hormone that's secreted when you're in the dark and delay the onset of sleep. If you can't cut the habit completely, at least dim the light on your devices until you can ease yourself off one hundred percent.

RULE NUMBER 5: JUST SAY NO TO DRUGS

Prescription sleep medications can actually do more harm than good. In fact, they can be detrimental to your health---they can cause heart attacks, strokes, and even death. If you believe taking melatonin helps you sleep, then it probably does and regardless, it won't cause any harm. But for some, it simply isn't effective and the current research is unreliable---some individuals who are given a placeble will sleep as long as those given the real thing.

#healthyliving #selfcare