Daytime Strategies for Better Sleep

Autumn in southern Utah may bring only subtle changes, but as temperatures drop, daylight fades, and school routines take over, you might find your energy lagging. The lazy mornings, afternoon naps, and late summer nights are behind you—so it’s time to reset your sleep schedule.

If you’re struggling to wake up refreshed, the key isn’t just what you do at night—it’s how you spend your day. By making small changes to your daily routine, you can set yourself up for deep, restorative sleep and wake up feeling recharged.

1. Keep a Consistent Sleep Schedule

Your circadian rhythm thrives on routine. Going to bed and waking up at the same time every day (yes, even on weekends) helps regulate your internal clock. Aim for at least 7.5 hours of sleep per night—or 9.25 hours for teens and adolescents—and give your body a couple of weeks to adjust to the new schedule.

2. Ditch the Snooze Button

Hitting snooze doesn’t help—it actually makes you groggier. Those extra minutes of fragmented sleep confuse your body and leave you feeling even more sluggish. Instead, get up with your first alarm, and if you still feel exhausted, adjust your bedtime to ensure you’re getting enough sleep. A short power nap in the afternoon can also help recharge your energy without throwing off your nighttime routine.

3. Get the Right Light Exposure

Your body’s sleep-wake cycle is heavily influenced by light.

• Morning: Spend at least 15 minutes in natural sunlight to signal your brain that it’s time to be alert.
• Evening: Avoid bright lights—especially blue light from screens—at least an hour before bed to encourage melatonin production and better sleep.

4. Fuel Your Body Wisely

What you eat affects your sleep. Aim to stabilize blood sugar, reduce inflammation, and get the right nutrients to support your body’s needs.
✔️ Prioritize protein, fiber, and healthy fats
✔️ Reduce processed foods and added sugars
✔️ Avoid spicy and fried foods before bed, as they can cause discomfort and disrupt sleep

5. Watch Your Stimulant Intake

• Caffeine: It stays in your system for up to six hours, so skip that afternoon coffee. Even some decaf products and chocolate contain small amounts of caffeine that can impact sleep.
• Nicotine: As a stimulant, it can make it harder to fall and stay asleep.
• Alcohol: While it may make you feel drowsy, it actually disrupts REM sleep. If you drink, do so in moderation and avoid alcohol at least three hours before bed for better sleep quality.

6. Move Your Body

Regular exercise can improve sleep by reducing insomnia, lowering stress, and even decreasing snoring and sleep apnea through weight loss. However, timing matters—avoid intense workouts too close to bedtime, as it takes about five hours for your core body temperature to normalize after exercise. Stick to morning or afternoon workouts to ensure your body is ready to rest by nighttime.

7. Train Your Brain for Rest

Practices like prayer, meditation, and yoga have been linked to deeper, more restorative sleep. These activities reduce stress hormones that interfere with sleep and help the brain transition smoothly between sleep phases.