Rather than hitting snooze when our alarms go off in the morning, Dr. Roban says we should instead get out of bed right away and start our day. Once up, she suggests getting the juices flowing by drinking a glass of water
As enticing as that latte may be for an afternoon pick-me-up, give your nighttime self a better chance at a good night’s sleep by limiting your caffeine intake. Dr. Roban suggests eliminating caffeine, whether coffee, tea, or soda, just after lunch.
Take at least an hour out of each day to get out into the natural sunlight and engage in some form of exercise. It can be as easy as going for a walk with your dog, or more active like playing a round of golf or a game of pickleball.
A lot of us are fans of naps, and there is some good news – we can still take them. We just need to keep them to 30 minutes or less, and naps should end before 3 p.m. so that we can fall asleep later that night.
The countdown is on when it comes to preparing for a good night’s sleep. Dr. Roban suggests no alcoholic beverages at least four hours before bed; no heavy or spicy foods at least three hours before bed;
“If you are hungry before bed, snack on foods such as whole wheat crackers, cheese, almonds, yogurt, oatmeal, bananas and granola,” suggests Dr. Roban.
“A consistent bedtime routine will signal to the brain and body that it is time for sleep,” says Dr. Roban. She suggests doing something that relaxes you, like yoga stretches, deep breathing, reading a non-digital book