![]() Set the mood and create a relaxing bedtime routine. Take a warm bath and play some relaxing music, or do something else you find relaxing.If you’re feeling peckish, you can reach for a light snack like tart cherries or kiwis, both of which have been shown to promote sleep. Spicy, acidic foods may also cause heartburn or acid reflux. Try to avoid snacks packed with sugar, which could cause a sugar spike, as well as caffeine and nicotine, both of which are stimulants. If you are going to exercise later in the day, consider choosing low- or moderate-intensity workouts, which will be less stimulating and be sure to incorporate a cool down at the end of your workout. Some research suggests that evening workouts can improve sleep, as long as you aren’t exercising within an hour before bedtime, but it depends somewhat on the individual and how your body responds to exercise. Avoid exercising too close to bedtime. While staying active during the day generally promotes good sleep, a workout too close to bedtime can help keep the brain and body on (by upping heart rate and body temperature) and make it tougher to sleep.If you’re trying to go to sleep earlier, avoid bright and outdoor light close to bedtime (that includes light from cell phone, laptop, and TV screens) and keep your surroundings dim at night. Remember: Light sends signals to the brain that it’s time to be awake. Avoid exposure to light before sleep. Research shows that exposure to evening light can shift your body clock to a later schedule.Even one late night can disrupt the progress you’ve made, Pelayo says. That’s what throws it off,” he says. Once you’re in a good pattern when it comes to bed and wake times, stick to it as best you can. “The idea of weekends or travel across time zones is foreign to how the brain works. ![]() The brain expects that people more or less wake up at the same time every day - and either doing so or not serves up those instructions to the brain. “The clock in your head needs instructions,” says Pelayo. ![]() Get a good alarm clock and don’t hit snooze.
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