In our continuing series of GettingBetter Sleep & Reducing Stress, the focus in this second story is on the science-based strategy of Dr. Aric A. Prather based on his book, “The Sleep Prescription: Seven Days to Unlocking Your Best Rest.”
Here is how to improve sleep quality and unlock your best rest. Focus on each daily item to develop new (or reset) habits.
”You don’t have to become an automaton doing the same thing every day, eating the same meals, etc.! But figuring out a consistent wake-up time is the number one thing I do with people who come into the sleep clinic. And that’s because it’s the most powerful regulator of the two natural internal processes that cause sleep.”​ -Aric A. Prather
The Seven-Day Action Plan
Day 1: Set Your (Internal) Clock - Choose a fixed wake-up time, stick to it daily, and expose yourself to morning light to reset your internal clock and stabilize your sleep pattern.
Day 2: Ease Off the Gas - Implement stress-reduction methods like deep breathing or meditation early in the day to prevent stress from interfering with your ability to fall asleep at night.
Day 3: Energize—But Do It Right - Incorporate morning exercise and sunlight exposure to naturally energize your body, enhancing alertness during the day without affecting sleep quality at night.
Day 4: Worry Early - Address worries early in the day, practice problem-solving or journaling to clear your mind, ensuring these concerns do not hinder your ability to sleep later.
Day 5: You Are Not a Computer, You Cannot Just Shut Down - Develop a wind-down routine before bed, avoiding screens, and engaging in calming activities like reading or a warm bath to ease the transition into sleep.
Day 6: (Re)Train Your Brain - Use cognitive-behavioral techniques to challenge negative sleep thoughts, reframe your sleep mindset, and practice relaxation strategies to improve your sleep quality effectively.
Day 7: Stay Up Late - Experiment with delaying your bedtime to enhance sleep drive, adjusting your sleep pattern to a more natural rhythm for improved, restorative sleep quality.
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