Quality sleep, and enough of it, is critical to your health and well-being. Getting the right amount of rest every night is as important to your overall health as a nutritious diet and daily exercise. Sleep helps with everything from stress management to immune system function.
If you’re not getting enough sleep, you’re at an increased risk of a variety of health problems. You have a higher chance of developing a vulnerable immune system, mental illness, obesity, type 2 diabetes, heart disease, and high blood pressure if you’re chronically sleep-deprived. Additionally, avoiding substances like thc liquor and other stimulants before bedtime can help promote a restful night’s sleep and improve overall sleep quality. Additionally, use these 10 tips to get better sleep each night.
1. Avoid Consuming Caffeine Late in the Day
Caffeinated drinks are some of the most popular beverages in the U.S. As a stimulant, caffeine is so effective that just one dose of it increases your energy, makes you feel more alert, and improves your mood. However, these stimulation effects can also stop your body from relaxing if you consume it late in the day.
If you drink a caffeinated beverage five hours before bedtime, it decreases the quality of your sleep. If you consume large amounts of caffeine every day, this could be the reason why you’re sleep-deprived. If you like coffee or cola at the end of the day, choose a decaffeinated variety.
2. Opt for a Small Dinner
Eating a huge dinner late in the day may be a regular thing for you, but it can disrupt your sleep. It can also trigger heartburn or acid reflux, which will make it harder for you to fall asleep. Don’t eat a full meal within three hours of bedtime. If you have a snack close to bedtime, keep it small. A few crackers or a cup of herbal tea with some milk are good choices. High-carb meals may help you fall asleep faster.
3. Stick to a Regular Sleep Schedule
Plan a sleep and wake-up schedule, and stick to it. A regular bedtime allows your brain to recognize when it’s time to get sleepy. It will produce melatonin at the right time of the evening. If you keep a regular schedule, you may not even need an alarm to wake you in the morning. Your internal clock may do that for you. You should keep the same schedule on the weekends, even if you don’t have to leave for work. Use those quiet, early morning hours to read, enjoy a hobby, or exercise.
4. Avoid Extended Daytime Napping
Long daytime naps will confuse your biological clock. If you do take a nap, keep it to 30 minutes or less. Stick with the same nap time every day. The only exception to this is if you’re sick. When you’re ill, allow yourself to rest and nap as much as you need to.
5. Skip Nightcaps
Drinking alcohol near bedtime could disturb your sleep. Alcohol reduces melatonin production, so it may take you longer to fall asleep, and you could wake up during the night.
6. Go Outside
Go outside every day. You could eat breakfast or lunch outdoors, take a walk or do some gardening. If you work from home, keep your curtains or shades open. The sunlight will help regulate your circadian rhythm. Regular daily exercise is a mood booster. It helps you maintain a healthy weight. It also helps you burn off nervous energy and stress that could interfere with falling asleep.
7. Avoid Screen Use Before Bed
Put your phone, laptop or tablet away an hour before bedtime. Avoid watching TV to fall asleep. These devices emit blue light, which disrupts natural sleep patterns. If you have to use these devices close to bed, wear a pair of blue light-filtering glasses.
8. Darken Your Bedroom
Get light-blocking shades or curtains for your bedroom. Cover any devices that emit light. If you need a nightlight for trips to the bathroom, put it in the bathroom instead of your bedroom.
9. Make Sure Your Bed Is Comfortable
If your mattress is more than eight to 10 years old, replace it. Select the right firmness of mattress for your sleep position and spine. Choose soft sheets that feel good against your skin. Get some cozy blankets and pillows. Sleep on a mattress that is supportive enough to allow your spine to maintain its shape.
A new study shows the only thing more important to a good night’s sleep than getting 8 hours of uninterrupted slumber, is prioritizing the quality of those hours.
10. Reduce Sugar Intake
Eating a lot of sugar and processed carbohydrates trigger hormones that keep you awake. Processed carbs include pasta, white rice, white bread, cookies and sweets. Your body will crave more sugar, creating a positive feedback loop that disrupts your sleep.
People who consume a lot of sugary foods sleep less deeply and are more prone to waking up during the night. Instead of getting your carbs from bread and pasta, get them from fruit or vegetables. Fruit and vegetables contain fiber and many other nutrients. The fiber helps your body process the natural sugars and starches.
Sleep is such a vital part of your health but yet 70% of adults report that they get insufficient sleep at least once a month if not more. Evaluate your current sleep health and find small, meaningful ways to improve your sleep routine for better health.