Let’s face it: you probably have some nights when you find yourself just staring up at the ceiling—or on your phone—because you can’t seem to fall asleep. You constantly toss and turn, but no matter how hard you try, you can’t help but stay fully awake. Before you know it, it’s already the wee hours of the morning.
We totally get it. Experiencing a situation like this can be a struggle. Nothing really beats the feeling of getting that rest and relaxation that your body deserves. So with that in mind, what exactly can you do if you’re having trouble sleeping? We checked in with Dr. Erin Stokes, Naturopathic Doctor and Medical Director at MegaFood to find out. Keep reading to see what she has to say.
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Nighttime Habits To Help You Fall Asleep Faster
According to Dr. Stokes, "Sleep is essential to our health and well-being. Quality sleep for seven to nine hours per night boosts our immune system, improves our mood and energy, and helps with our cognitive function." She adds, "I strongly believe that our journey to a good night's sleep actually begins from the moment we wake up! How we choose to live our days impacts our ability to sleep at night."
Below, Dr. Stokes shares some habits that help promote both falling asleep and staying asleep:
Get your body moving in the morning.
Start your day right with a sweat sesh! "Get outside and exercise in the sunlight, as early in the day as possible, to balance the body's circadian rhythms," she says. "Being outdoors is soothing to our nervous system and being in the outdoor light, even on a cloudy day, helps to regulate our internal clock."
Avoid caffeine.
You might want to cut down on drinking your usual cup of coffee as soon as you wake up. Dr. Stokes advises, "Limit caffeine intake, and try to avoid all caffeine after noon." She explains, "Caffeine can remain in your bloodstream for up to 10 hours, or even longer, depending on the person. That means that a 3:00 p.m. latte can impact your ability to fall asleep at 10:00 p.m.!" She also notes, "Keep in mind that chocolate contains caffeine. Indulging in dark chocolate late in the day can make it more challenging to fall asleep too."
Have an early dinner.
"Eat dinner on the earlier side (before 7:00 p.m. is ideal). Avoid rich, heavy meals late in the day," Dr. Stokes suggests.
Create a schedule you will actually follow.
Lastly, Dr. Stokes recommends that you "set a regular bedtime, and stick to it as much as possible." She shares, "Our bodies love habits and will start to respond to a consistent bedtime." In addition to this, she also encourages a cut-off for screen time. Ideally, you should avoid checking your phone, laptop, or any other device one hour before you go to bed.
We’re definitely taking note of these tips and trying them as well!
