Breus explains that alcohol can disrupt the body’s natural sleep-wake cycle, leading to lighter, less restorative sleep.
The Impact of Alcohol on Sleep
Alcohol may seem like a harmless way to relax before bed, but it can have a significant impact on sleep quality.
Lifestyle Changes for Better Sleep
Dr. Breus emphasizes the importance of establishing a consistent sleep schedule, which involves going to bed and waking up at the same time every day, including weekends. This helps regulate the body’s internal clock and improves the quality of sleep. * Aiming for 7-9 hours of sleep each night is crucial for physical and mental health. * Creating a sleep-conducive environment, such as keeping the bedroom cool, dark, and quiet, can also promote better sleep. * Establishing a relaxing bedtime routine, such as reading a book or taking a warm bath, can help signal to the body that it’s time to sleep.*
Exercise and Physical Activity
Regular exercise is essential for overall health, and it can also help improve sleep quality. Dr. Breus recommends exercising daily, at least four hours before bedtime, to help clear the mind and relax the body. * Aerobic exercises, such as running or cycling, can help reduce stress and anxiety, making it easier to fall asleep.
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