A sleep expert shares simple changes people can make to get a good night’s sleep. Whether you’re ready to go when the sun rises or energized late into the night, making sure you’re getting adequate sleep is essential for a healthy lifestyle. During the day, our brain cells are very active, coordinating everything that we do,” says Dr. Krieger. “and during the night, the brain cleanses itself from any toxins that may have accumulated during that daytime work. When we break sleep, we not only interfere with that self-cleansing process that the brain needs to go through, but we also interfere with several other hormonal functions in our body While getting good sleep may feel elusive, Dr. Krieger says it’s within reach for everyone. Here she shares some simple adjustments people can make to optimize a good night’s sleep, including how to sleep better in the hot summer months. Lower the Temperature in Your Bedroom Our body temperature naturally goes down during sleep and reaches the lowest point a little more than halfway through the night. Lowering your room temperature prior to bedtime can help align your sleep cycle to a different time and improve its quality. Use Alarms for Going to Bed Alarms are great reminders. If you want to go to bed at 11:30 p.m., set an alarm for an hour before so you know when to wrap up your activities, put down electronics, reduce light exposure, and start a more relaxing routine to signal your body and brain that it’s getting close to sleep time Anchor Your Wake-up Time You can always compromise a little bit on the weekends, however, try to stay within one hour of your typical wake-up time. This trains your body to activate the systems of your brain, increase your body temperature, and release cortisol around the same time. Having an anchor helps you create a sleep rhythm, which your brain can naturally perpetuate. Get out of bed shortly after waking up and start your day.
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