A good night’s sleep is essential for…well just about everything! Sleep plays an important role in both learning and memory and our physical health. A lack of sleep can make it difficult to focus and take in new information.
While we sleep, our brain processes our emotions. So, a good night’s sleep after a rough day can help you shake off a bad mood and start the next day prepared to meet its challenges.
Good sleep helps in
- optimizing athletic performance, even if your preferred sport is a brisk walk.
- keeps your blood pressure in check
- helps regulate blood sugar
- aids in weight control
Sleep is so important, and yet many of us struggle with falling or staying asleep. The right amount of sleep for an adult, by the way, is seven to nine hours per night.
Here are some healthy habits to develop to get the sleep you need…..
Tip 1 – Give yourself enough time to sleep
A long list of to-dos and a busy schedule can make it hard to get a good night’s sleep. While it may feel like you will get more stress relief from staying up to do one more thing before lights out, taking the time to wind down with a bedtime ritual will serve you more in the long run. Make sure you get in bed with a little time to spare for reading or relaxing and still getting a full night’s rest.
Tip 2 – Keep a sleep schedule
Our bodies love routines. Going to bed and getting up at the same time every day, even on weekends, will make falling asleep and getting out of bed a little easier. Sticking to a sleep schedule will also ensure that you aren’t fighting a sleep deficit on the weekend, giving you the time and energy to spend on pleasure and relaxation.
Tip 3 – Reduce blue light exposure in the evening
Again, this is due to its effect on your body clock. Blue light tricks your brain into thinking it is daytime and electronic devices like smartphones and computers emit large amounts of it. Don’t bring electronic screens like these to bed with you!
If you need to keep your screens with you before bed, purchase a pair of blue-light-blocking glasses with filters in their lenses that block or absorb blue light from getting through. That means wearing these glasses when looking at a screen can help reduce your exposure to blue light waves, which can keep you awake.
Try reducing this time in five-minute increments until you can place your bedtime routine between screens and lights out.
Tip 4 – Create a sleep sanctuary
Once you know that you have enough time to get enough sleep and you are on a schedule, the next step is controlling your environment to ensure that your sleep quality is top-notch. A good sleep environment is dark, quiet, and at a comfortable temperature, even a little on the cooler side.
Your bedroom is for sleeping, so keeping the TV and workstation in a different room is best. If that isn’t feasible, ensure you have a consistent bedtime routine to mark the change from active time to downtime (tip 6) and limit exposure to blue light before bed (tip 3).
Tip 5 – Increase bright light exposure during the day
Natural sunlight or bright light during the day helps keep your circadian rhythm—your natural timekeeping body clock—healthy. Not only will getting out in nature and sunlight improve nighttime sleep quality and duration, but it will also give you an energy boost during the day.
Tip 6 – Make an easy, relaxing bedtime routine
Winding down and clearing your head before bed helps signal to your body that it is bedtime. It can be as complex or as simple as you want. Here are a few examples of routines that you can use as a starting point in making yours:
Example a – a warm bath, reading, a cup of chamomile tea, guided meditation, and a body scan
Example b – a warm shower, essential oils, gentle stretching and deep breathing exercises.
Example c – a thorough skincare routine, stretching legs up the wall, and a light foot massage.
Tip 7 – Exercise
Yes, exercise is also recommended for good sleep and most aspects of good well-being. Aim to get about 30 minutes of daily exercise to help you sleep. There is a caveat that vigorous exercise too close to your bedtime may stimulate you; if you find this to be the case, plan to finish any intense activity three hours before going to bed. If you prefer a lower-intensity activity, you can try practicing yoga or gentle stretching as part of your bedtime routine.
Tip 8 – Invest in your bed
Make sure you have a comfortable bed, mattress, and pillow. These can greatly affect sleep quality and joint or back pain. There is no universal answer to what will work for you but focus a little awareness on what is least comfortable to you and research new products that may be just the change you need. In the longer term, try to buy high-quality bedding, including the mattress, every five to eight years.
If you follow these suggestions, or even a few at a time, you should be more rested, healthier, and more alert.
