2. Work out…in the AM. There are studies confirming that exercise is as effective a z-inducer as some sleeping pills. Heck, common sense can tell you that a sweat-busting session will leave you tired enough to sleep.
But here’s where common sense differs with science. Some people who work out at night have the misconception that tiring yourself out will lead you to sleep right afterwards, according to Dr. Picar.
Truth is, your energy levels that spike up after a workout take 4-6 hours to drop to sleep-friendly level. To make your workout help you sleep better, head to the gym when you wake up.
Aside from the obvious all-day energy it gives, you get a steady drift into sleep at the end of the day.
3. Drink for more Zzzz’s. According to Dr. Picar, your body temperature increases a bit when you’re about to sleep. Drinking something warm (milk, not coffee) acts as a catalyst for your sleeping process. For the lactose intolerant, chamomile tea works.
Nap it up. The circadian rhythm, as mentioned by Dr. Picar, works in eight-hour intervals. No matter how many hours you sleep, you’re bound to feel weary eight hours after you get out of bed. This is where midday naps work.
For your power naps to be more effective, nap early and short. Twenty to 30 minutes is enough to be recharged for the rest of the day. Any longer will steal from your nighttime sleep cycle. Take your naps at least five hours before your regular shut-eye time (around 2-4 PM). And don’t nap on a bed to keep your mind conditioned that beds are for long rests.
