An Hour-by-Hour Guide to a Good Night’s Sleep

iVillage

By Sheryl Kraft

Two out of three women have trouble sleeping at least a few nights a week. Here's how to use your waking hours - from 7 a.m. till to 11 p.m. -- to make sure you get a good night's slumber:

7-8 a.m. Eat the Right Breakfast
A hearty breakfast will give you the energy to get through your day without feeling excessively hungry or sleepy. Opt for an energy-rich combo of healthy fats, fiber, whole grains and protein. Bonnie Taub-Dix, a registered dietitian in New York and author of Read It Before You Eat It, likes frozen whole grain waffles spread with almond butter.

Go ahead and pour yourself a cup (or two) of Joe. Aside from waking your brain, coffee can help you make better decisions and improve your short-term memory.

9-10 a.m. Expose Yourself (To Light, That is)
Pull open the curtains and flip your internal switch. Taking in some sunlight soon after you rise helps set your body's internal clock, called circadian rhythm, so it's easier to get to sleep at night, says James B. Maas, Ph.D., author of Sleep for Success! "Don't keep lights too dim or low in your house," he advises. Interior light helps get you going, but ultimately it's outside light that's best -- even on a cloudy day. Natural light is the most powerful watchdog of our biological clock, which regulates when we feel sleepy and when we feel alert, according to the National Sleep Foundation. If natural light is hard to come by, a light therapy box can simulate bright sunshine, especially during the short winter days when there's limited precious daylight.

10-11 a.m. Attack a Snack
Aim for a low-calorie snack that includes at least two different food groups, says Kristi King, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. Spread 1 tablespoon of peanut butter on an apple or try a few whole-wheat crackers with one ounce of low-fat cheese.

Need some extra oomph? Consider pouring another cup of coffee (or tea) for a brain boost. If you don't want caffeine, chewing gum (particularly mint) can perk you up and wake up your brain. When researchers measured changes in pupil size as a sign of sleepiness, they found those who had been chewing gum were more alert compared with those who weren't.

11 a.m. to Noon: Tackle Your To-Do List
Since your circadian cycle has been climbing all morning, take advantage of nature's gift to alertness. Tackle the toughest tasks before lunch, whether organizing a messy junk drawer at home or digging into a challenging spreadsheet at work.

Or switch gears and step away from your desk. Lingering near some outdoor light now will help you conquer insomnia later. As little as 50 seconds of sun throughout the day can wake up your brain and make you feel more alert and productive, say researchers.

12-2 p.m. Use Lunchtime to Refuel and Refresh
"The best type of lunch to minimize afternoon drowsiness, since large meals can make us sleepy, is one that's well-balanced between carbohydrates, lean proteins and fats," says King. Consider a salad of dark, leafy greens with chicken, low-fat cheese and oil and vinegar, along with a few whole-wheat crackers for crunch. Salmon with some brown rice and veggies is another great choice.

Now is the time to savor your last cup of coffee for the day. Once in the body, caffeine's effects persist for several hours. The same goes for soft drinks, energy drinks, some teas, chocolate and some over-the-counter pain relievers (like Excedrin), all of which contain caffeine. They too can interfere with your sleep so it's best to steer clear if you can.

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