Millions of people in the U.S. struggle to get quality sleep each night. Many turn to coffee to get through the afternoon – but maybe you should try putting your head in a freezer instead.
“Coffee, caffeine specifically, can really mess around with our sleep,” said Aric Prather, psychologist at UC San Francisco and author of a new book called The Sleep Prescription.
There are other ways to boost wakefulness that won’t keep you up at night – like doing some exercise after lunch, or dunking your head in a bucket of ice water.
“We know that cold exposure can certainly enhance alertness, it can increase your nervous system, and keep people awake,” Prather explained. These benefits come from hormetic stress – a mild dose of stress that makes the body more resilient.
Putting an ice pack on your face can also work in a pinch, he said.
When it comes to bedtime, Prather said it’s important to develop a consistent routine that helps you feel ready to sleep. He recommends setting aside time before bed for a relaxing activity, like reading, meditating, or watching TV.
“We’re not computers that can just shut down at the end of the day. We need that time to get rested,” he said.
If watching TV is your preferred wind-down activity, Prather said it’s helpful to stick to a light, low-drama show, or something you’ve seen before, so the cliffhangers don’t keep you glued to the screen for too long.
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