How to get a better night’s sleep – 7 lifestyle hacks, from a doctor who uses them in his daily life

As an accident and emergency doctor, I am trained in providing acute and critical care. But it is equally important to help my patients and readers manage their day-to-day wellness. That is why I have put together some simple swaps you can start doing today, from kick-starting your wellness at night to avoiding an afternoon crash. I switch between day and night shift, so I am always looking for hacks to lessen the strain on my natural circadian rhythm. There is no shortage of over-the-counter and prescription medications that promise restful sleep, but there are also some non-pharmacological swaps that I love. Here are seven of them. 1. Swap melatonin pills for a handful of tart cherries. Tart cherries, especially Montmorency cherries, have high amounts of natural melatonin and amino acid tryptophan. Tart cherries also contain high levels of anthocyanins. These chemical compounds provide antioxidant and anti-inflammatory activity on a similar level to that provided by anti-inflammatory drugs like ibuprofen. So next time, grab a handful of tart cherries or a glass of tart cherry juice an hour before bed. Covid-19 insomnia, and why it needs nipping in the bud 2. Swap the nightcap for two scoops of Epsom salt in a warm bath. Soak for 20 minutes to ease low back pain, muscle strains and other aches and pains, or as a way to reduce stress. Leave your phone in the other room and do nothing while absorbing magnesium-induced muscle relaxation before bed. Pro tip: light a couple of candles and focus on observing the flickering of the flames while taking slow deep breaths and then rinse with cold water. 3. Swap out Netflix for a book. Don’t get me wrong, I love streaming movies – but I’ve noticed that absorbing too much blue light from the television screen after dark revs up my nightly anxiety and makes it harder to get sleep. Try charging your phone and putting it on silent in the other room and get into bed with a new book. If you must work at night or really want to watch a movie, get yourself some blue light-blocking glasses. These glasses have come a long way. Now you can get stylish frames without the distracting orange tint. 4. Swap that vitamin D supplement for some early morning sunshine. Vitamin D (1,000-2,000 IU a day) is a must for most adults, even those who live in an area with regular sunshine exposure, but nothing sets the circadian rhythm each morning better than early sunshine exposure. Plus, early morning sun has less dangerous UVA and UVB rays than afternoon sun. 5. Swap morning coffee for water with electrolytes (or fresh lemon). While I love coffee and cannot start my day without it, I think it is important that water be the first thing that hits my stomach in the morning. We wake up already dehydrated because of overnight water loss. Electrolytes are important gatekeepers that facilitate transport of water across membranes and into our cells. How to stop blue light from devices ruining your sleep – and skin 6. Swap out the confectionery bar for protein. That 3pm crash hits hard. it is easy to reach for a sugar-rush confectionery bar or other non-nutritious, empty-calorie snack. Next time, try a handful of almonds or a protein shake. It’ll satisfy your hunger and give you an energy boost without the post-sugar crash. Protein powder supplements, including vegan options, have become quite tasty in recent years. They can be enjoyed on the fly or at your desk with just a glass of fresh water. 7. Swap out the espresso shot for a dose of nature. Instead of the afternoon coffee run, go for a walk for an energy boost. Better yet, if you have access to the beach, a park or a lake, take 10 minutes and spend some time in nature. Dr Michael Daignault is an accident and emergency doctor in Los Angeles, California. He studied Global Health at Georgetown University in Washington in the US, and has a medical degree from Ben-Gurion University in Israel. He is also a former United States Peace Corps Volunteer. Like what you read? Follow SCMP Lifestyle on Facebook, Twitter and Instagram. You can also sign up for our eNewsletter here.