Page 69 - Prevention (February 2020)

Don’t try to take
all of these steps
at once, as big life-
style changes can
feel overwhelming.
Try changing a few
actions at a time
instead. “A lot of
people have messy

sleep habits,” says
Reeba Mathew,
M.D., a sleep expert
with McGovern
Medical School at
UTHealth/UT Physi-
cians in Houston—

so you’re in good
company, and
there’s no need to
remake your dream
world overnight.

Eat Breakfast. Step Outside Early

Yes, Even If You Exposure to morning daylight, pref-

Aren’t Super Hungry erably combined with exercise like a
walk with the dog or to the bus stop,
Banking calories for dinner leads supports internal clock regulation, as
to overeating in the evening, then a the sun suppresses melatonin. Even
night of fitful sleep as you try to digest on a cloudy day, a 10- to 30-minute
that appetizer, dinner, dessert, and outdoor walk provides more light
drink. In the morning, be sure some than being indoors with all the lights
protein—such as eggs, yogurt, meat, on. If you can do a heart-pumping
or milk—is on your plate. “In general, workout, even better: That’ll increase
protein tends to facilitate the pro- the serotonin that enhances mood and
duction of dopamine, a wakefulness wakefulness and informs your internal
neurotransmitter,” Dr. Winter says. clock, Dr. Winter says.