PLUS: 10 Reasons Why You Can not Get a Good Night's Sleep
Follow our regime from dawn to dusk to capture cell magic. If, after two weeks, you still have difficulty falling asleep or wake up feeling refreshed, it's time for extra help – a sleep specialist can help you tackle the problem.
6:30 AM … Let the sun in.
Open your blinds to remove melatonin during sleep and increase the level of cortisol lightening by more than 50%.
6:35 AM … Make your bed.
Who knew that making your bed could increase the chances of a good night by 19%? The simple reason: it creates positive vibrations around bedtime.
6:45 AM … Take the road.
Opting for an outdoor power walk is like sending a strongly worded letter to your circadian clock. You will detail the need for your body to feel more alert now and put in an order of sleepiness tonight. Your internal clock will accommodate requests, especially if you are walking in the sun. (Add weight loss to the beneficial walking mix with this walking plan – you can lose up to 22 pounds in 8 weeks!)
12:00 PM … Cut the Coke.
Sheesh. Cutting coffee, tea, dark chocolate and soda at this stage is so draconian. But remember the purpose (ATP! ATP! ATP!) And the fact that for many people, caffeine can last for hours in your system. (Difficulty getting out of soda?) Here are 4 ways to beat your soda addiction in 1 week.)
PLUS: 8 things that happen when you finally stop drinking soda
2:30 PM … Sleep at work.
If you are one of the lucky guys with an office door (or any of these mythical nap rooms), it's time to enjoy. Aim for 20 minutes, max: Naps of this length will keep you in the light, non-REM sleep, so you will not wake up groggy.
18:00 … Eat a light dinner. 
Opting for a hearty dinner can trigger acid reflux, a surefire way to spin and spin at night. Save the pigging for lunch (or, better yet, never) and keep your evening meal simple: a lean protein like chicken or fish with a side of vegetables or salad. (Try any of these 10 slimming chicken breast recipes.)
9:00 PM … Turn off the power.
Sorry, the e-curfew will not go away. No TV, computer or smartphone within 90 minutes after the light goes out. (Yes, this includes backlit electronic reading lights.) Even if you sleep as much as usual, starting your night with the blue light of a screen may make it less relaxing: A recent Harvard study has shown People who read bed earlier found it more difficult to wake up in the morning and feel alert, even though they slept the same amount. The reason? The blue light emitted by electronic readers removes melatonin, a hormone that promotes sleep.
MORE: 8 Bizarre Reasons You Are Tired All the Time
21:30 PM … The snack, whoever?
The fast train to Zzzzsville is fed by small snacks as a handful of whole wheat crackers with peanut butter or cereals with almond milk . Walnuts contain tryptophan, a component of sleep chemical serotonin, while carbohydrates make tryptophan more available to your brain.
PLUS: 10 Best Night Snacks for Weight Loss
9:45 pm … Decrease Temperature
Do as a Floridian in August and launch the AC bedroom. Body temperature reaches a minimum around 5 o'clock in the morning. If the room is too hot, it can interfere with natural quenching and make you restless. Most people sleep best around 20 ° C (68 ° F).
10:15 PM … Get out of the lavender.
Lavender is not just a schlocky gadget. It has been shown to lower the heart rate and blood pressure, which relaxes you. According to a study done at Wesleyan University in Middletown, CT, people who sniff it before going to bed sleep more deeply and feel more vigorous in the morning.
22:30 … Light a little white noise.
If you do not have white noise application, turn on the fan. The background looks like a car going on or closing a door may not wake you up completely, but they wake you up from the deep, restorative sleep that your body needs to stay energized.
MORE: Can White Noise Help you sleep better?
Is it time to call the sleep specialist?
If you feel tired and foggy, no matter what steps you take, you may want to have sleep apnea. this causes a pause in your breathing for a few seconds or minutes several times a night. This is a particularly common cause of fatigue in women who experience perimenopause. (Many assume that their nocturnal awakenings are caused by hot flashes, whereas in reality they suffer from sleep apnea.) In a 2012 study, 56% of women aged 45 to 54 years and older 75% of women aged 55 to 70 were suffering from apnea. Studies show that people who do not get treatment have less brain matter in their brain, especially in areas controlling executive function, working memory, and attention span.
For 7 days before your appointment, write down the following each day to help your doctor pinpoint the problem:
- What time will you go to bed
- How long does it take to get your baby? asleep
- How often do you wake up at night
- Whether you wake up naturally (and if so, at what time) or need an alarm
- How do you feel when you wake up
- What time did you last drink caffeine and / or alcohol? ]