Zzzzz…
A better rest makes for a better life: 12 simple tips for a great sleep
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We spend a third of our lives sleeping, and the quality of our sleep determines the quality of the time we spend awake. Thankfully, there are a handful of simple things that we can do to improve our resting hours. Do you follow any of these?
1
Sleep routine
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Your body is a routine animal. If you eat at a certain time, you’ll probably feel hungry around that same time the next day. If you go to sleep at a certain hour, you’ll likely feel sleepy at that same hour the next day.
Use this to your advantage by sticking to a consistent sleep schedule , both for going to bed and for waking up. If you do this consistently, your body will embrace this routine, and it will start to come naturally.
2
Food and drinks
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Avoid going to bed shortly after a large meal. Your digestive system will stay active for a long period of time potentially keeping you awake until it finishes processing the food and drink you've consumed.
The same goes for alcohol: while it might make you feel drowsy at first, it can disrupt your sleep later in the night.
3
Create a good sleeping environment
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A dark, quiet, and cool bedroom makes for a good sleeping environment . Your senses will continue capturing and processing any light or sound present in your bedroom, which is why it is important to minimize these distractions as much as possible.
4
Avoid long naps
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This one is quite straightforward: your body only requires a certain amount of sleep , and if you use up a large portion of it during the day, you may find yourself staying awake longer at night. While a short, 20-minute nap during the day can help restore your energy, a longer rest period will subtract from your nighttime sleep.
5
Physical activity
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Regular physical activity and spending time outside every day are great ways to promote better sleep at night. However, it’s important to avoid physical exercise if you are too close to your bedtime to avoid overstimulation.
6
Avoid going to bed with worries
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Whatever worries you may have in your life, try to avoid thinking about them while you're trying to sleep. Stressful thoughts can delay sleep and create anxiety , leading to less-than-optimal rest. Instead, write down any issues you need to deal with and save them for the next day.
7
Light exposure
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Spending time in natural sunlight or bright light during the day can help keep your circadian rhythm healthy and, in turn, improve your daytime energy and enhance the quality and duration of your sleep at night.
In contrast, avoid exposure to screens for at least half an hour before going to bed. Nighttime light exposure can have the opposite effect from daytime exposure because it reduces your levels of melatonin, which helps you relax and get deep sleep.
8
No alcohol before bedtime
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As mentioned earlier, drinking alcohol before bedtime is not recommended . Alcohol can cause or worsen symptoms of sleep apnea, increase snoring, and disrupt normal sleep patterns. It also alters nighttime melatonin production, which plays a key role in regulating your body’s circadian rhythm.
9
A good bed and pillow
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Poor-quality bedding can lead to increased lower back pain , making it harder to sleep well. Firm and medium-firm mattresses are available at different price ranges and can be a good choice for comfort and to avoid back pain.
Pillows should not cause neck pain, either. Find a pillow that isn’t too high and offers comfort for your sleep style. It will make for a better rest, and your body will thank you in the morning.
10
No liquids right before bed
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There’s nothing wrong with being hydrated during your sleep time, but having to get up in the middle of the night to go to the bathroom is not great. If this happens repeatedly, it can negatively affect your sleep quality and daytime energy.
To minimize interruptions, try reducing your fluid intake in the last hour before bed . This can help lower the chances of waking up during the night.
11
Good sleeping temperature
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One way to guarantee uncomfortable sleep is a bedroom that’s either too cold or too hot . The ideal temperature can vary based on the individual, but most research suggests that sleeping in a cooler room—around 65 to 68 degrees—is optimal.
12
At least seven hours of sleep
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Each age group requires a different amount of sleep each night, but for most people, seven hours is the bare minimum to ensure proper rest. If you have a specific wake-up time, calculate a target bedtime that allows for at least seven hours of sleep . Give yourself extra time before bed to wind down and prepare for sleep whenever possible.
