5 steps to better sleep - New York News

FOX Medical Team

5 steps to better sleep

Posted: Updated:
ATLANTA -

You are exhausted, so you decide to hit the sack. As time slowly ticks by, you realize you can't fall sleep.

We never realize how much we need sleep until we can't get enough of it. If you woke up tired this morning, or you're having trouble turning off your thoughts at night, there are some simple things you can do that might help.

Psychologist and author Michael Breus has a plan, and he says five steps can get your sleep back on track. First, keep one sleep schedule.

"Believe it or not your body clock needs that consistency.  So, go to bed at the same time, and wake up at the same time every day, including the weekends," said Breus
   
Many of us love our coffee. In the morning, it's a good thing. But if you want to sleep better, cut the caffeine after 2 pm.

"Because most people don't know caffeine has a half-life of between eight and ten hours. So, it can still affect your body's ability to fall asleep.  So, if you stop by two, enough of it will be out of your system. So you should fall asleep," said Breus.

If you enjoy a drink or two in the evening, that's fine, but Breus says stop drinking about three hours before bedtime. The alcohol can keep you out of the deepest stage of sleep.

"Which is that refreshing, wake up and feel awesome sleep, and you don't want that, you don't want to not get that just because you had a couple of drinks too close to bedtime," Breus said.

The easiest fix for poor sleep is to get some exercise. There is a catch -- working out leaves some of us too energized. Breus says stop exercise about four hours before lights out.

The best way to wake up you brain is to step outside into the sun. That helps reset your body's sleep clock. So, get some morning sunlight.

"Go for a walk, go pick up your paper in the morning, or get your mail in the morning instead of the evening. Take your family pet for a walk. Or just go for a quick stroll, have your breakfast outside if it's warm enough to do so. Get that sunlight in there and you're actually going to have a much better time sleeping at night," advised Breus.

How much sleep do you need? That's different for each of us. Breus recommends 7.5 hours of sleep. If you wake up before your alarm, you're getting enough. If your alarm wakes you, you may need to go to bed a little earlier.

  • Good Day ArchiveMore>>

  • Back to School Jamboree with Hosea Feed The Hungry

    Back to School Jamboree with Hosea Feed The Hungry

    Hosea Feed the Hungry will host their annual Back to School Jamboree on Sunday, July 13, 2014 from 10:00 a.m. until 3:00 p.m. at Turner Field. Children will receive a backpack filled with school supplies.

    Hosea Feed the Hungry will host their annual Back to School Jamboree on Sunday, July 13, 2014 from 10:00 a.m. until 3:00 p.m. at Turner Field. Children will receive a backpack filled with school supplies.

  • 'National Dance Day' takes stage nationwide

    'National Dance Day' takes stage nationwide

    Thursday, July 24 2014 9:33 AM EDT2014-07-24 13:33:07 GMT
    Nigel Lythgoe Co-Creator, Executive Producer and Judge of the hit FOX TV show “So You Think You Can Dance (SYTYCD)” which reignited America’s passion for dance and has become a pop culture phenomenon, announces that the 5th annual National Dance Day will take place on Saturday, July 26.
    Nigel Lythgoe Co-Creator, Executive Producer and Judge of the hit FOX TV show “So You Think You Can Dance (SYTYCD)” which reignited America’s passion for dance and has become a pop culture phenomenon, announces that the 5th annual National Dance Day will take place on Saturday, July 26.
  • Former "X Factor" Favorite Opens Studio, Trains Future Superstars

    Former "X Factor" Favorite Opens Studio, Trains Future Superstars

    Thursday, July 24 2014 9:05 AM EDT2014-07-24 13:05:59 GMT
    Any fan of FOX's "The X Factor" will remember Tara Simon, a Top 24 finalist on Season 2. She didn't go all the way on the show, but her career
     Any fan of FOX's "The X Factor" will remember Tara Simon, a Top 24 finalist on Season 2. She didn't go all the way on the show, but her career as a singer -- and singing coach -- couldn't be going better.
  • More Health NewsMore>>

  • Sandy Springs woman struggles with Alzheimer's diagnosis at 55

    Sandy Springs woman struggles with Alzheimer's diagnosis at 55

    Thursday, July 24 2014 8:42 AM EDT2014-07-24 12:42:55 GMT
    The Alzheimer’s Association estimates about 200,000 Americans are living with early-onset Alzheimer’s disease, diagnosed before their 65th birthday.
    The Alzheimer’s Association estimates about 200,000 Americans are living with early-onset Alzheimer’s disease, diagnosed before their 65th birthday.
  • FOX Medical Team

    Easy 'fat burning' recipes

    Easy 'fat burning' recipes

    Thursday, July 24 2014 7:40 AM EDT2014-07-24 11:40:05 GMT
    Here are the recipes from Nancy Waldeck of the Cancer Wellness Center of Piedmont Hospital.
    Here are the recipes from Nancy Waldeck of the Cancer Wellness Center of Piedmont Hospital.
  • FOX Medical Team

    5 fat-burning foods you should try

    5 fat-burning foods you should try

    Wednesday, July 23 2014 12:19 PM EDT2014-07-23 16:19:49 GMT
    Tired of working out with no payoff, or counting calories and still not losing weight? Healthy chef Nancy Waldeck at the Family Wellness Center at Piedmont Atlanta Hospital pulled together five fat-burning foods you need to discover!
    Tired of working out with no payoff, or counting calories and still not losing weight? Healthy chef Nancy Waldeck at the Family Wellness Center at Piedmont Atlanta Hospital pulled together five fat-burning foods you need to discover!
Powered by WorldNow
Didn't find what you were looking for?
All content © Copyright 2000 - 2014 Fox Television Stations, Inc. and Worldnow. All Rights Reserved.
Privacy Policy | Terms of Service | Ad Choices