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If you’re looking for the shortest path to better sleep, Patrick McKeown suggests starting at your nose. The sleep and breathing expert has authored four books, including bestseller The Oxygen Advantage, which shows the link between good breathing, good sleep, and good performance. His new Oxygen Advantage app functions as a virtual breathing instructor, with hundreds of tips and exercises designed to help you take control of your breathing and sleep better. 

“Getting good sleep is important in every aspect of our lives,” McKeown says. “It affects cognition, mood, productivity, recovery from exercise, and more.”

Here are McKeown’s first sleep-strengthening steps to improve your waking performance. From there, check out a full 30 days of new tips for training well, eating well, living well, and feeling great. Lean into the daily guidance and grab a to provide your body with delicious fuel to crush your goals. Each week adds up to a unique routine according to a different expert, with advice on improving everything from muscles and mobility to your mental state.

Breathe Through Your Nose 

Multiple studies show a link between mouth breathing and poor sleep.

Nasal breathing enables you to spend more time in slow-wave deep sleep and less time in light sleep, but roughly half of the population breathes through their mouth while sleeping, according to McKeown. “How did you feel when you woke up this morning?” McKeown asks. “Did you feel totally refreshed? Did you have energy throughout the day? That’s what it’s all about.”

Create good nighttime habits by breathing through your nose during the day; how you breathe during wakefulness can affect how you breathe during sleep. Starting the path toward nasal breathing is as simple as paying attention to your breathing during the day and actively trying to breathe more often through your nose.

Don’t Sleep In on Weekends

This sounds like tough love, but sleeping an extra four hours on Saturday disrupts your sleep patterns and establishes bad sleep hygiene. “It’s like jet lag,” McKeown says. “It throws off your schedule.” You’ll actually feel more refreshed if you skip your weekend slumberfest.

Establish a sleep/rise schedule and stick to it daily.

Skip the Midnight Snack…and Beer

Do you have a treat-sneaking routine before bed? Or maybe you like a beer after dinner? If you’re having trouble sleeping, it’s time to refine the timing of your snacks. Grab a protein bar earlier in the evening to stave off those late-night munchies. Eating late at night affects sleep quality, says McKeown, and alcohol has been proven to make people more restless at night. 

“A lot of people, including myself, experience restless sleep if they eat too late, in theory because the body is metabolizing the food, which may affect sleep quality,” McKeown says. “We should wake up feeling hungry in the morning. After all, the word ‘breakfast’ literally means ‘break the fast.’”

As bedtimes and dinner times vary, there’s no hard-and-fast rule about when you should stop eating, so spend some time experimenting on your own. Try not snacking after dinner and see if that improves your sleep quality.

Breathe to Relax

Calming down after a hectic day can be difficult, but slow, deep exhalations have been proven to activate the vagus nerve, which signals the brain to relax, enabling you to fall asleep easier. Try this simple breathing sequence to calm down before bedtime.

Slowly breathe in through your nose for several seconds, then exhale through your nose for several more seconds, slow and relaxed to the point where you begin to feel light air hunger—that stimulates the vagus nerve, slows the heart rate, and activates the rest response. Repeat the process for 10 minutes.

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