Research shows that people who smoke or vape often sleep for a shorter amount of time, with irregular sleep patterns. If you need a beverage before bedtime, go for a glass of warm milk or decaffeinated tea.īecause it's a sedative, alcohol can make you sleepy at first but ultimately leads to disrupted sleep as liver enzymes metabolize it. Studies suggest that an evening cup of coffee alters your circadian rhythm at a cellular level, so try to avoid it after noon. They all stimulate an over-release of cortisol.ĭiets rich in fruits and vegetables, on the other hand, can promote the healthy cortisol production rhythms needed for sound sleep. Try to limit animal proteins, refined sugars, salt and saturated fat. I cut back on cortisol-triggering foods.Ĭertain foods throw your cortisol out of balance, which means it can get high and night when it needs to be low so you can sleep well.

If you synchronize your sleeping and waking schedules like this, you will, too.įor those fun nights out, I'll still wake up at my usual time, then fit in a quick 20-minute nap later in the day so I'll have extra energy for going on. and 7 a.m.Įven on weekends, I naturally wake up at the same time. and 10 p.m., and wake up between 5:30 a.m. I go to bed and wake up at the same time every day, including weekends.Īlthough the exact times may vary, I am generally in bed between 9 p.m.

Not only that, but I'm not so groggy when I wake up. This gives my body time to complete one full sleep cycle. Ideally, I aim for at least two good nights of sleep when life gets busy.

To shake a sleeping self