Starting at Sunrise, an All-Day Routine for Better Sleep and Better Performance

Sleep is our No. 1 recovery tool from the day’s physical, mental, emotional, family and work stress. Stress is always going to be part of our day, and it makes sense to optimize our ability to recover from it and be better prepared for tomorrow. 

Too many times, in our work week, we carry over yesterday’s stress, reducing our sleep quality and setting ourselves on the path toward chronic, unresolved stress that is the foundation of chronic illnesses such as diabetes, stroke, heart attack and some cancers.

You may not realize this, but your bedtime routine starts up to 12 hours before you go to sleep. Yes, upon waking in the morning, you can do a few things to help you sleep better at night. Here's how to develop the ideal nightly routine. It takes some intentional thoughts and actions, and it costs nothing:

Sunrise

As early as you can, get up, walk outside and glance at the sun. Exposure to bright, natural light in the morning is one of the most powerful ways to regulate your body's circadian rhythm. If you want to add in physical activity such as walking, jogging or calisthenics, that’s even better. Otherwise, just breathe and sit or stand in the morning sunlight. Morning light signals to your brain that it's time to wake up and stay alert, helping to regulate your body's 24-hour sleep-wake cycle. Do this every day. Consistency is required for the best results.

Caffeine

It is fine to have caffeine in the morning, but stop drinking or taking any stimulants (caffeine/nicotine) for six to eight hours prior to going to bed. Try to limit your last caffeine intake to noon each day for the best results in the evening. This will save you money, as coffee, tea and energy drinks can cost $8-10 a day or more, depending on how many servings you have. If you need an energy boost, eat fruit or honey, as carbohydrates are an actual source of energy. Caffeine just masks being tired. There is no energy in caffeinated drinks unless they contain sugar.

End of the Day

If you can do the above two as a “better sleep starter kit,” you have started the better sleep ritual six to 12 hours in advance. As the day winds down, you should do more things:

Unwind with Exercise

Physical activity is the best way to relieve stress at the end of the day. This can be anything from cleaning your house or yard to going for a walk, hitting the gym or dancing. Just move. This will improve your mood, lower stress hormones, relieve tension and offer a mental reset from the day’s stresses. In turn, you will sleep better thanks to this quick investment of just 10-15 minutes. A walk after the evening meal is helpful for both mind and body, as it mitigates stress and supports optimal digestion of the food you just ate.

Food You Eat

Did you know that the amino acids in protein (meat, chicken, fish, plants) help you fight stress? We need protein in our diet. Also, the antioxidants in many fruits and vegetables are critical for fighting the effects of all types of cellular stress in our bodies. Fruit and vegetables are a must throughout the day as well. What and how much food we eat (and drink) can interfere with a good night’s sleep, such as how:

• Large meals and anything that disagrees with you can cause heartburn and jack up sugar levels. Even high sodium (salt) found in highly processed foods can prevent restful sleep.
• Spicy and acidic foods are tough to digest, leading to indigestion and heartburn.
• High-fat/fried foods are difficult to digest and trigger acid reflux.
• Alcohol disrupts sleep, even though it may make you drowsy.

Instead, eat smaller evening meals, avoid sugary snacks, and limit fluid intake.

Two Hours Before Bed

Set an alarm to start the bedtime process. Stop eating food. Set the thermostat so that you sleep to colder temperatures, and make your room dark. 

Put the phone away, and let it charge in another room. You can keep your phone in your bedroom, but keep it out of reach with an alarm set for the morning. Evening light exposure, especially from artificial sources such as screens, can disrupt sleep for hours if you scroll through your phone or watch TV or videos. If scrolling on your phone before bed is a habit, this is the way to help you break the mindless blue-light activity that prevents you from falling asleep quickly. 

Instead of looking at your phone, stretch and/or practice breathing techniques such as box breathing (4-second inhale; 4-second hold; 4-second exhale; 4-second hold). Repeat for 5-10 minutes, and do it again when you put your head on your pillow.

One Hour Before Bed

Stop drinking fluids, even water. This will help you avoid extra bathroom trips in the middle of the night. Limit all screens: TV, computer, phone. Read only magazines or books, or write tomorrow’s to-do list in a notebook. This reduces blue light and gets your thoughts out of your head and onto paper, organized as steps for what you must do tomorrow. Start breathing deeply and finding a place to relax your mind and body.

Preparation for a restful night’s sleep begins up to 12 hours before you go to bed. Developing an effective routine to promote good sleep costs nothing but does require purposeful thoughts and actions. Check out the other stress mitigation and sleep improvement articles at the Military.com Fitness Section.

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