{"id":89276,"date":"2019-08-09T11:25:24","date_gmt":"2019-08-09T10:25:24","guid":{"rendered":"https:\/\/formnutrition.com\/us\/?p=89276"},"modified":"2019-10-06T14:24:54","modified_gmt":"2019-10-06T13:24:54","slug":"daytime-activities-improve-sleep","status":"publish","type":"post","link":"https:\/\/formnutrition.com\/us\/inform\/daytime-activities-improve-sleep\/","title":{"rendered":"8 Things to Do in the Day to Ensure a Better Night’s Sleep"},"content":{"rendered":"

Healthy sleep habits are not confined to the bedroom. Clocking a restful eight hours extends far beyond your home life, and bad habits throughout the day may well be inhibiting your shut-eye when the lights go out.<\/p>\n

Leading sleep fatigue specialist Dr Katharina Lederle has experience working with everyone from insomnia clients to international airlines, and is co-founder of Somnia<\/a>, an organisation raising awareness about the importance of healthy sleep.<\/p>\n

Here, she outlines eight things you can do throughout your waking day to enhance your night-time sleep, honing in on the habits you might not have realised keep you awake.<\/p>\n

Know your water consumption window<\/h4>\n

There are a set of rules to hydration that Dr Lederle notices many who sleep poorly neglect. \u201cThe most important one is simple, if you want to minimize overnight trips to the toilet, reduce your intake of liquids in the evening,\u201d she says. \u201cIf you\u2019re getting up more than once a night to use the bathroom, try to stop drinking liquids altogether before you go to bed \u2013 a small sip of water is fine before you hit the lights.\u201d<\/p>\n

Time your coffee right<\/h4>\n

To get the most from your shut-eye, you\u2019re going to need to take a more strategic approach to your caffeine intake. \u201cAlertness and cortisol levels naturally rise in the morning, so do you really need a coffee first thing?\u201d questions Dr Lederle, recommending instead that we wait until 10 am when cortisol levels begin to drop off. \u201cI\u2019d recommend timing caffeine for the early afternoon dip, but keep in mind that it\u2019ll stay in your system for six to nine hours, so no later than 2.30 pm unless you need to be awake in the evening.<\/p>\n

Get into an eating routine<\/h4>\n

Having a healthy diet and regular mealtimes could pay dividends when it comes to clocking a quality eight hours. \u201cEating consistently around the same time of day, every day will help your internal clock to stay entrained to the 24-hour light\/dark cycle,\u201d confirms Dr Lederle.<\/p>\n

Expose yourself to daylight<\/h4>\n

Keeping your internal clock aligned with the external day, spending time outside and exposed to light is crucial. \u201cLet the melanopsin in your eyes soak up as much sunlight as possible,\u201d says Dr Lederle. \u201cJust don\u2019t forget to take the appropriate precautions to protect your skin from the sun.\u201d<\/p>\n

Do some exercise<\/h4>\n

Many studies have linked an active lifestyle to more efficient sleep, and Dr Lederle recommends it on a regular basis. \u201cBut try to time it in the early evening to avoid raising your body temperature too much before bed,\u201d she recommends. \u201cExercise too close to your bedtime and you risk providing too much extra stimulation, making falling asleep more difficult.\u201d<\/p>\n

Manage your stress levels<\/h4>\n

Avoiding high-stress situations throughout your working day will help you sleep easier (and likely go home a happier person, too). Dr Lederle recommends regular mini-breaks throughout the day to minimize the chance of getting stressed. \u201cTake 30 seconds to stop, become aware of the present, and check in with your environment,\u201d she recommends. \u201cHopefully after a small break, your mindset will shift a little and you\u2019ll begin to see things more clearly.\u201d<\/p>\n

A well-timed nap may be worth it<\/h4>\n

A well-timed power nap needn\u2019t compromise your night-time sleep if timed correctly. \u201cTo avoid interference, try to time it no later than 3 pm, and try to limit it to 30 minutes,\u201d recommends Lederle. A day-time nap can help you stay alert and provide a performance boost when you most need it, so if you feel you need to, do it.<\/p>\n

Do one thing a day that makes you happy<\/h4>\n

Just one activity that you can look back on fondly at the end of the day and maintain a positive frame of mind will prove extremely beneficial when it comes to dozing off. \u201cThis can be a simple, easy-to-do activity that you find engaging and meaningful,\u201d says Dr Lederle. \u201cSomething that makes you feel good about yourself and which, when you reflect upon it at the end of the day, puts a smile on your face.\u201d<\/p>\n

_<\/p>\n

This article is adapted from \u201cSleep Sense: Improve Your Sleep, Improve Your Health<\/a>\u201d by Dr Katharina Lederle<\/em><\/p>\n

Form\u2019s ZZZZs are a nootropic for sleep<\/a>, naturally promoting a restful and regenerative night\u2019s sleep using a mixture of plant-based ingredients and potent nootropics. A capsule 30 minutes before bed enhances serotonin production with 5-HTP, in turn producing melatonin to keep your biological clock in sync. Calming amino acids L-Glycine and L-Theanine, meanwhile, have been shown to reduce sleep onset time and promote relaxation.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Achieving a better night’s sleep means changes to your lifestyle throughout your day, not just in the short window before you go to bed.<\/p>\n","protected":false},"author":10982,"featured_media":89277,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[73,41],"tags":[100],"class_list":["post-89276","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-life","category-mind","tag-sleep"],"acf":[],"yoast_head":"\nSleep-Enhancing Activities to Do in the Daytime | Form - US<\/title>\n<meta name=\"description\" content=\"Achieving a better night's sleep means changes to your lifestyle throughout your day, not just in the short window before you go to bed.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/formnutrition.com\/us\/inform\/daytime-activities-improve-sleep\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"8 Things to Do in the Day to Ensure a Better Night's Sleep\" \/>\n<meta property=\"og:description\" content=\"Achieving a better night's sleep means changes to your lifestyle throughout your day, not just in the short window before you go to bed.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/formnutrition.com\/us\/inform\/daytime-activities-improve-sleep\/\" \/>\n<meta property=\"og:site_name\" content=\"Form - 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