All About SLEEP: 4 Tips for a Better Night's Rest
How much sleep do you get a night? A few weeks ago I wrote about the benefits of waking up early but what about SLEEP itself?!
Healthy adults need around 7-9 hours of sleep a night, but the quality of your sleep (making sure you're getting both deep sleep and REM) also matters. Anything less than that and you may be sleep deprived. Sure, maybe it just feels like you’re a little extra sleepy and groggy but sleep deprivation may greatly impact you without even knowing. It influences mood with a higher risk of depression and difficulty dealing with stress and controlling emotions. It also impairs brain activity (like learning, concentration, decision-making, memory), negatively impacts motor skills and your immune system, and increases the risk of other health problems (stroke, diabetes, high blood pressure, Alzheimer’s, and more). So other than not being sleep deprived (because clearly those symptoms aren’t a whole lot of fun), what makes sleep so important?
“Evidence suggests that sleep performs a range of vital functions, including restoring damaged tissues, boosting learning and memory, and flushing toxins from the brain. Sleeping too little can have serious long-term health consequences, increasing the risk of obesity, diabetes, and cardiovascular disease.”
So one of the best things you can do to optimize health and even lose weight is to get a good night’s rest! Here are my 4 tips for improving sleep:
Sleep Schedule and Bedtime Ritual: Going to sleep and waking up at the same can greatly benefit the quality of your sleep by allowing your body to settle into a good circadian rhythm. Also having a bedtime ritual of doing something relaxing like taking a bath or shower, meditation, or reading can help you calm your mind and fall asleep faster (*tip: if you tend to worry/think a lot before bed like I do, try a brain dump! Before bed, write down anything and everything that comes to mind, that way you can address it later and leave bedtime for sleep!)
Be mindful of what you're consuming: Three things to avoid before bed: caffeine, alcohol, and water. Caffeine (used for mental alertness) can affect your body for 6-8 hours, so make sure not to drink it later in the afternoon! Alcohol reduces melatonin (a hormone that regulates sleep-wake cycles) production. As for the last one, you may be thinking “water is great for you!” Yup. Unless you’re getting up every 20 minutes to pee. Drink tons of water during the day but stop an hour or two before bedtime. On the flip side, there are supplements you can take (like melatonin, lavender, and magnesium) which can improve sleep or help with relaxation.
Environment, temperature, noise, light, bedroom arrangement: These are pretty self-explanatory; it’s helpful to reduce the amount of noise, have comfortable sleeping temperatures, and be in a clean, cozy, dark environment in order to sleep well. The one I’d like to address further is “Light.” It’s important to get lots of light exposure during the day and keep it dark when it’s time to sleep because when it’s dark your body produces more melatonin signaling your body to sleep (whereas light causes decreased production). It’s also why you’ve most likely heard to minimize phone or other blue light use before bed because it basically tricks your body into thinking it’s daytime.
Exercise: Regular exercise expends energy which helps you feel more tired and get better rest at the end of the day. It also helps reduce stress (which is a common cause for sleep problems) by triggering positive chemicals in the brain and lowering cortisol. Just avoid activity right before bed because it leaves stimulated and at an elevated body temperature interfering with sleep.
Sleep can be a tricky thing for a lot of people (simply finding the time or even being able to sleep) but I hope you find this information helpful! Let me know in the comments if there are other ways that help you get good quality sleep :)