Don’t stay in bed
After a restless night, the lure of the snooze button can be strong, but you’re better off getting up at your regular time in the morning. If your bedtime and wake-time schedule is erratic, you’re likely to experience social jet lag. That’s when your biological clock is out of sync with social time. Social jet lag comes with all the symptoms of regular jet lag, including fatigue, difficulty concentrating, irritability, and insomnia. Rising at the same time every morning strengthens circadian rhythms. You might have a low-energy day, but you’ll be ready to nod off when bedtime arrives. Of all my tips for insomnia, this is the most important.
Soak in morning sun
The sun is more important than you may think, when it comes to tips for insomnia. Exposure to sunlight first thing in the morning helps stimulate alertness, elevate energy, and lift mood. It can also help you rest better at night. Our circadian rhythms are strongly influenced by light exposure. “My mornings feel easier and I’m getting to bed earlier,” a patient told me after starting morning sun sessions. You don’t need a lot of sunlight in the morning. Just five minutes is enough to send a powerful message to your biological clock, a message that resonates all the way to bedtime. If morning sunlight isn’t an option, exposure to bright light indoors works, too. Don’t look directly into the sun; just be outside.