12 Tips to optimize your sleep

Sleep is the foundation for physical health, mental health, and Performance!

1) Stick to a schedule - It seems obvious but this is the most important one out of all twelve tips! Sometimes setting an alarm to remind you to go to bed can be helpful so you remember to consistently go to bed around the same time.

2) Exercise, but not too late in the day (preferably not within 2-3 hours of falling asleep)

3) Avoid caffeine and nicotine - These are considered stimulants that will ramp up our nervous system and energy level. If you drink coffee, try to minimize consumption after 12:00 PM.

4) Avoid alcohol - Alcohol impacts our sleep quality in a number of ways, especially by decreasing the quality of our rapid eye movement (REM).

5) If possible, avoid medicines that delay or disrupt your sleep (Be sure to talk with your primary care physician if you believe you are taking certain medications which may be impacting your sleep).

6) Avoid large meals and beverages late at night; You don’t want to be digested food right before you go to bed

7) Don’t take naps after 3:00 PM

8) Relax before bed (Read a book, dim the lights, get comfortable and minimize noise)

9) Take a hot bath or shower to relax and your body temperature will gradually drop after your bath or shower to prep for sleep; remember the body temperature needs to drop for sleep

10) Dark, cool bedroom that is gadget-free

11) Sunlight exposure; Daylight is key to regulating our daily sleep patterns (At least 30 minutes per day or if you’re struggling with sleep 1 hour in the morning and make sure to dim the lights at night before bed.

12) Don’t lie awake in bed; If you can’t fall asleep within 30 minutes of going to bed, get up and perform a relaxing activity until you feel sleepy

Resource: Why We Sleep by Matthew Walker

Griffin Kelly PT, DPT, CFSC