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Here’s what the experts do to get a good night’s sleep, night after night.
She also explains the logic behind how indulging in a particular nighttime ritual helps you sleep.
Getting into comfy clothes immediately after tells the brain that it’s time to switch to a relaxed mode.
She also eats an early dinner as this will ensure the digestion process is complete before bedtime.
However, the most important part of her routine is her 15-minuteyoga therapy right before getting into bed.
She has also written 5 book chapters and over 15 peer-reviewed journal articles.
A nighttime routine helps you achieve just that by letting you relax and quieten the noise in your head.
This distracts him from the events of the long day and promotes relaxation and rest.
Dr Stanley says that your nighttime routine should always include activities you enjoy.
Dr Neil Stanley is an independent sleep expert who has been involved in sleep research for 42 years.
For Dr Cann, creating the right environment to rest is crucial.
“Light has a huge impact on sleepand this is something Im particularly sensitive to.”
Dr Nicola Cann is a sleep psychologist, passionate about helping everyone to achieve better sleep health.
He has his last meal of the day at least 2 hours before bed.
Exercise and sun exposure is also key during the day.
Dr William Lu is the medical director of Dreem Health, an online sleep clinic.
He is a sleep physician with primary speciality in family medicine.
His area of expertise include disorders like sleep apnea and restless leg syndrome.
According to her, your habits during the day have significant impact on how you sleep during the night.
The first thing she does after waking up is to try and expose herself to sunlight.
She suggests a light therapy lamp as an alternative if you don’t have access to the sun.
Her actual nighttime routine, on the other hand, starts about two hours before she gets in bed.
The first step is to turn off over the head lights and use low lighting instead.
She also avoids all screens and any jot down of work that could stimulate her brain.
Her biggest tip to sleep well every night is to consistently follow your nighttime routine, even on weekends.
Dr Perry is also a member of the American Academy of Dental Sleep Medicine.
His day typically starts at 1:30 am.
“Ive chosen this schedule because Im the most productive during early morning hours.
My primary meal of the day is around 6 AM,” he says.
This schedule may seem like it goes directly against all general advice.
He has his dinner around 1:30 or 2 PM which leaves four hours of not eating before bedtime.
He also takes a 15-minute sauna at 160-degrees, which helps prepare his body for sleep.
By 6pm he is in bed after taking a shower.
According to Dr Mercola, minimizing exposure toblue lightis one of the most important nighttime routines.
Dr Joseph M Mercola is a board-certified family medicine osteopathic physician.
He foundedmercola.comin 1997 as a way to share his own experiences and vital health information.
This habit also regulates his circadian rhythm promoting better sleep and rest.
Piper’s top tip to improvesleep qualityis making your bedroom a sleep haven.
He suggests to keep electronics and gadgets away from the bedroom and to avoid working or gaming there.
This is because such activities inside the bedroom can harm the association between your bedroom and sleep.
His passion lies in advancing sleep education and emphasising its significance in todays fast-paced lifestyle.
It does not matter if it starts early or late.
Tom’s Guide created this content as part of a paid partnership with Helix Sleep.
The contents of this article are independent and solely reflect the editorial opinion of Tom’s Guide.
