December 3, 2021 #1 Local News, Forum, Information and Event Source for Venice Beach, California.

8 Ways to Optimize Your Sleep

Bright light in the morning keeps sleep timing on track. Photo courtesy: Getty Images.

11:08 am

While a healthy lifestyle requires a balanced diet and exercise, sleep is another pillar of overall wellness that is both essential to your health and success, and often overlooked.

By simply making small changes to your daily routine you can improve your quality of sleep. Follow these tips from Dr. Sujay Kansagra, Mattress Firm’s sleep health consultant and director of Duke University’s Pediatric Neurology Sleep Medicine Program, and get on your way to better rest and a healthier life.

1. Manage your sleep time. Rather than trying to accomplish everything on your to-do list at the expense of sleep, reverse your approach. As the average adult needs 7-9 hours of sleep each night, make sure to set aside the time needed for a full night of rest.

bright fresh image of an alarm clock first thing in the morning
The average adult needs 7-9 hours of sleep each night. Photo courtesy: Thinkstock.

2. Stay on schedule. Try to keep your bedtime and wake time consistent on both weekdays and weekends. With time, your brain and body will acclimate to these set times, but until then, rely on an alarm – not only to wake in the morning but to keep you from staying up too late at night, too.

3. Find a routine. A routine performed 20-30 minutes prior to bed every night can subconsciously ease your brain into sleep. Unwinding with a book, taking a warm bath or meditating are all ways to slow your mind and transition toward peaceful rest.

4. Brighten up the morning. Getting plenty of bright light in the morning helps keep your sleep timing on track, particularly if you wake up early. Make opening the drapes and blinds your first task each morning.

5. Ditch the clock. Fixating on the time can create stress and keep you up at night. Instead, set your alarm, turn your clock around and forget about the time.

6. Get moving. Research shows that exercise can act as a natural sleep remedy, often leading to a more sound slumber. However, if you exercise late and have difficulty falling asleep, consider moving your workout earlier in the day. The increase in body temperature from exercise tends to be prolonged, sometimes making it hard to fall asleep.

Sleeping Couple Being Woken By Mobile Phone In Bedroom
Morning caffeine can linger in your system until it’s time to sleep. Courtesy: Thinkstock.

7. Kick the caffeine habit. Morning caffeine can linger in your system until it’s time to sleep. Coffee, tea, dark sodas and dark chocolate are the main offenders for most people.

8. Pay back debt. If you are chronically deprived of sleep, allow your body extra sleep time to make up for the loss. In these cases, even 8-9 hours each night may not be enough. Allow your body to catch up then commit to more consistent sleep patterns in the future.

Find more resources to help improve your sleep, including tips on how to purchase a new mattress, at DailyDoze.com.

Tags: in Opinion
Related Posts

Opinion: “Millionaire Mike”

December 2, 2021

December 2, 2021

A myth and legend of the left, what does Bonin actually have in common with LA’s homeless? By Nick Antonicello ...

Opinion: I Am My Brother’s Keeper

November 23, 2021

November 23, 2021

By Nick Antonicello I spoke with Bruno Hernandez, the executive director of Be Creative/STP Foundation as well as The Venice...

Opinion: SB 9, 10: The Rebellion Begins

November 19, 2021

November 19, 2021

By Tom Elias, Columnist It was inevitable from the moment Gov. Gavin Newsom in mid-September signed this year’s two most...

Opinion: Recall Movement Seeks Signature Verification, but Will Bonin Strike Back With Litigation?

November 18, 2021

November 18, 2021

By Nick Antonicello It is no small feat for a band of community volunteers seeking real political change to spend...

Opinion: Recall Files 39,188 Signatures to Boot Bonin From the LA Council!

November 11, 2021

November 11, 2021

By Nick Antonicello  The Committee to Recall LA Councilman Mike Bonin filed 39,164 signatures today with the LA City Clerk’s...

Opinion: Ten Reasons Why Mike Bonin Must Be Recalled!

November 8, 2021

November 8, 2021

By Nick Antonicello There will be a successful recall of Councilman Mike Bonin (CD-11) and the reasons are in the...

Sacto Dems Dump Prop. 13 Reforms

November 5, 2021

November 5, 2021

By Tom Elias, Columnist For more than 40 years, Democrats in Sacramento have talked fervently about reforming the 1978 Proposition...

Opinion: Housing, Homelessness and the Empty Rhetoric of LA Mayoral Hopefuls Looking to Replace Eric Garcetti!

October 19, 2021

October 19, 2021

For who will help Venice get rid of Mike Bonin? By Nick Antonicello There is an obvious “disconnect” between this...

Opinion: How Low Can You Go?

September 20, 2021

September 20, 2021

By Nick Antonicello Instead of discussing the issues people really want to talk about like Councilman Mike Bonin’s miserable record...

Opinion: Recall Or Reelection: That’s The Choice For D-town Voters When It Comes To Incumbent Mike Bonin

September 16, 2021

September 16, 2021

By Nick Antonicello There was good news for embattled incumbent Councilman Mike Bonin yesterday in that Governor Gavin Newsom not...

Opinion: Ten Reasons Why the Venice Boardwalk Got Cleaned Up

September 15, 2021

September 15, 2021

By Nick Antonicello After years of neglect and outright incompetence when it came to the maintenance of Venice’s Oceanfront Walk...