How to Sleep Better: Wake Up at the Same Time Every Day

Setting a regular wake time is the most effective way to improve sleep," says Nikodemas McNulty, ND, of Bastyr University, California, in San Diego. By waking up at the same time every day, you'll also train yourself to go to bed at the same time every night. Your body will start to release sleep hormones at the same time every night, making you feel tired. This is called "setting your circadian rhythm.

In the morning or early afternoon

People sleep significantly better and feel more alert during the day if they get at least 150 minutes of exercise a week—or a little more than 20 minutes daily, concludes a study published in Mental Health and Physical Activity. When researchers sampled more than 2,600 men and women ages 18–85, they found that 150 minutes of moderate to vigorous activity a week provided a 65 percent improvement in sleep quality. People also said they felt less sleepy during the day, compared to those with less physical activity.

The secret here is timing. Intense exercise releases adrenaline, which can interfere with sleep, so high-intensity exercise is best done in the mornings or early afternoons," says McNulty. "But mild- to moderate-intensity exercise can be done at any time.

Six hours before bed

Whether your vice is coffee, energy drinks, soda, or chocolate, stop the caffeine six hours prior to bed, suggests a study published in the Journal of Clinical Sleep Medicine. Researchers found that caffeine consumed zero, three, and six hours prior to bedtime reduced total sleep time, diminished sleep quality, and significantly increased the amount of time spent awake at night. Consuming caffeine six hours before bed reduced the total sleep amount by more than an hour.

After work

A recent study published in JAMA Internal Medicine found that those who meditated for 20 minutes daily were able to significantly improve their quality of sleep. The clinical trial recruited subjects over age 50 who wanted to know how to sleep better. Half were assigned to courses in sleep hygiene and half were enrolled in a six-week mindfulness meditation course for two hours a week plus homework. After a year, the meditation group experienced greater improvements in sleep quality and fewer instances of insomnia, depression, and fatigue compared to the other group. Try meditating after work to recharge after a long day.

Bedtime

Part of creating the perfect sleep routine is setting a bedtime. And as we explained earlier, a consistent sleep schedule helps teach your body when it should prepare for sleep, which means less tossing and turning.

If you really want to sleep better, you need to do more than just relax before bed. Find out how to sleep better at night, starting from the very moment you wake up.