Dr. Holly Phillips Shares 7 Tips for Better Sleep

It’s frustrating to feel as though you don’t have enough energy to enjoy your days to their fullest, and many of us feel that way far too often. But we shouldn’t accept an uphill battle with fatigue as the norm. After I spent more than 20 years in search of more energy, I wanted to share some pearls I learned along the way. So, I authored The Exhaustion Breakthrough, which focuses on fatigue prevention and treatment, and techniques for overall health and longevity.

Some of our most common energy zappers are hidden in plain sight and can be fixed in a snap. Here are a few:

1. Plan ahead.

As they say, “planning is everything,” and planning for sleep is no exception. If you know there will be an upcoming change to your sleep schedule—whether it’s the Daylight Savings shift or you’re traveling to a different time zone—plan ahead.

“Springing forward” can leave us yawning for weeks. Try to go to bed 15, 30 and then 45 minutes earlier in the days leading up to the switch, so the adjustment is more gradual. This technique can be especially helpful for kids.

Generally, it’s best not to use sleep medications to adjust to these types of scheduled changes. However, if you already take a sleep medication on a regular basis, make sure to continue the regimen and adjust the time of dosage accordingly.

2. Understand sleep medication.

Occasional insomnia can usually be remedied by close adherence to proper “sleep hygiene” techniques. Many people find herbal teas and other natural treatments, such as melatonin, to be helpful as well. Prescription sleep medications can play an important role in breaking the cycle of insomnia and fatigue for those with long-term sleep disturbances.

If you’re struggling with difficulty falling asleep or staying asleep, talk with your doctor to determine which treatment is right for you. Keep in mind that prescription prices vary widely from pharmacy to pharmacy. If you’re prescribed a medication, you can compare prices at pharmacies in your area by utilizing online tools like RxSaver. That way, you can shop with transparency and make an informed decision on where to fill your prescription.

3. Monitor your diet.

When we eat highly processed and sugary foods, our blood sugar spikes quickly and then plummets shortly thereafter, causing similar fluctuations in our energy levels and mood. Avoid extremes by focusing on fiber-rich, plant-based foods and lean protein: berries, veggies, beans, nuts, fish and small portions of lean red meat. The combination of fiber and protein helps your body break down sugar more slowly, keeping your energy levels strong and steady.

The standard “three meals a day” regimen isn’t necessarily the best for energy. The long window between lunch and dinner can trigger a low-blood sugar, mid-afternoon slump that lasts for hours. If you find your energy lagging throughout the day, or if you’re always on the go and can’t plan your meals, try to keep healthy small snacks with you (a handful of almonds or celery, carrots and hummus) and nibble every three to five hours. Avoid eating heavily at night for better sleep.

4. Hydrate! Hydrate! Hydrate!

Even if you’re not feeling thirsty, you could still be mildly dehydrated. And one of the first signs of dehydration is fatigue. Even a 2 percent lower-than-optimal hydration level can lead to lethargy, headaches and difficulty focusing.

It’s easy to forget to drink enough water, so monitoring your intake can make a big difference. I suggest keeping a 1-liter reusable bottle with you and keeping track of how many times you refill during the day. There are also apps available that send an alert to you when it’s time to take a few sips. And how much water do you need? According to Mayo Clinic, men should aim for about 3.7 liters of fluid intake a day, and 2.7 liters for women.

Dehydration can also interfere with your body’s production of melatonin, making it harder to drift off to sleep and stay asleep.

5. Watch your coffee intake.

There is a great body of research now that shows numerous health benefits from drinking coffee, ranging from a lessened risk of type-2 diabetes and certain types of cancer, to protection from Alzheimer’s disease and dementia. What’s more, your morning cup of joe is teaming with antioxidants and nutrients, such as B vitamins and magnesium.

Of course, coffee contains a generous dose of caffeine which results in that delightful energy burst but can also wreak havoc on your sleep. Even hours after it feels as though the effects have worn off, they can still make shut-eye more challenging. Try to limit your intake to two cups a day, with the last one no later than seven hours before bedtime.

6. Don’t let alcohol fool you.

Although it might help you fall asleep, alcohol results in less-restful sleep with more sleep disruptions.

As your body metabolizes alcohol, it releases stimulating byproducts that disturb your sleep. If you’ve overindulged before bed, you’re likely to experience less-restful sleep, with frequent microarousals in which you wake up for a second or two without realizing it. Even if you log in a requisite eight hours, you may roll out of bed and feel wiped-out.

7. Practice good sleep hygiene.

As a general rule, a cool sleep space is best. Keep the bedroom around 64 degrees.

Turn off all devices and screens one hour before bed, as blue light slows the release of melatonin, delaying the onset of sleep.

Soothing aromatherapy scents can help you ease into slumber. Try a few drops of relaxing essential oils (lavender, ylang ylang) sprinkled on your pillow or in a diffuser by your bedside.