We all know that a good night’s sleep is the holy grail of health and happiness, but for many of us, it remains frustratingly elusive.
Whether it’s tossing and turning, waking up at odd hours, or simply not feeling refreshed in the morning, sleep can be a slippery customer.
So, when a sleep expert shares a simple, science-backed tip that could help us drift off more easily, we’re all ears.
Dr Katharina Lederle, a leading sleep and circadian rhythm expert with a PhD in Human Circadian Physiology, recently revealed her go-to post-dinner habit for better sleep—and it’s surprisingly easy to try at home. Her advice? Keep the lights low after your evening meal.
Why does this matter? Well, our bodies are governed by a natural internal clock, known as the circadian rhythm, which is heavily influenced by light.
Bright lights in the evening—especially the harsh, artificial kind—can trick your brain into thinking it’s still daytime, making it harder to wind down and fall asleep.
Dr Lederle explains, ‘After dinner I try not to turn on the lights.’ She admits this is easier in the summer, when daylight lingers, but even in winter she prefers to keep things dim.
‘Be mindful of how bright that light is in the evening and then consider a sunlight alarm clock to wake yourself up in the morning,’ she suggests.
The science backs her up. A 2014 study found that reducing exposure to light two to four hours before bedtime can help prevent ‘circadian misalignment’—in other words, it keeps your body clock ticking along nicely, so you’re ready to sleep when you should be.
But what about our beloved evening rituals, like catching up on TV or scrolling through our phones? Dr Lederle has some practical advice here, too.
If you’re going to watch something, opt for the TV rather than your phone or laptop. The reason? The TV screen is further away from your eyes, so the light it emits is less likely to disrupt your sleep hormones.
And it’s not just about what you do at night. Dr Lederle recommends harnessing the power of morning light to help set your body clock for the day ahead.
‘Humans are seasonal and we have a body clock in our brain which needs sunlight to know it’s day time,’ she says. So, try to get outside for a few minutes in the morning, or at least open your curtains wide to let the sunshine in.
Another tip from the expert: eat an early breakfast. This helps reinforce your body’s sense of routine and can make it easier to fall asleep at night.
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Now, for the question on every coffee lover’s lips: do you really have to give up your afternoon cuppa?
Thankfully, Dr Lederle says you don’t have to go cold turkey. She enjoys her coffee, too, but recommends finishing your last cup by 2 pm.
That way, the caffeine will be out of your system by bedtime, reducing the risk of restlessness or delayed sleep.
‘Drinking coffee late in the afternoon can delay sleepiness or can disrupt sleep and make you more restless,’ she warns. So, if you’re struggling to nod off, consider shifting your coffee break a little earlier in the day.
Let’s recap Dr Lederle’s top tips for a restful night:
- Keep lights dim after dinner to help your body wind down.
- Use a TV (not a phone or laptop) for evening entertainment.
- Wake up with natural light, or use a sunlight alarm clock.
- Eat breakfast early to set your body’s routine.
- Enjoy your coffee, but finish it by 2pm.
It’s easy to overlook the impact of small habits on our sleep, but as Dr Lederle and the research show, even simple changes can make a big difference. So tonight, why not try dimming the lights after dinner and see if you notice a difference?
We’d love to hear from you! Have you tried any of these sleep tips, or do you have your own bedtime rituals that work wonders? Share your experiences and advice in the comments below—your story might just help another reader finally get the rest they deserve. Sweet dreams!
Also read: Discover the secret days ruining your sleep—and how to stop it
