To Get a Better Night’s Sleep, First Fix Your Day

including diabetes, obesity and high blood pressure. Cognitive functions such as attention and reaction time also are compromised when we don’t sleep enough. Mood lowers.

Get bright light in the morning as soon as you can, which tells your body it is time to wake up and suppresses the sleep-promoting hormone melatonin, she says. It is even better if you can do it outside. If enough natural light isn’t available when you wake up, Dr. Buysse suggests using a full-spectrum light box or visor for a half-hour to an hour.Having regular times for meals, exercise and starting and ending work helps solidify the body’s clock,.

“If you have a glass of wine or two or three at dinner, you may have trouble falling asleep,” she says “If you have a nightcap, you might fall asleep OK but it will fragment your sleep later.”If you tend to have trouble falling asleep at bedtime, don’t nap during the day, even if you are sleepy, says M. Safwan Badr, professor and chairman of the department of internal medicine at Wayne State University School of Medicine in Detroit.

Worries rattling around, to-do lists and other ruminating thoughts are often the enemy of sleep. Dr. Wickwire recommends addressing them by keeping a journal where you write down any concerns you have and anything else on your mind. Do it at least a couple of hours before bedtime to give thoughts time to settle.

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7 ways to increase Serotonin “happiness hormone” levels naturally to improve your mental health, your mood, your sleep

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