A good night’s rest is just as important as a healthy diet or frequent exercise. It’s been proven that good sleep can benefit your health by giving you more energy to help you exercise better and be healthier overall.
Poor sleep has immediate negative effects to your brain function, performance, and hormones. It can also cause weight gain and increase the risk of certain diseases in both adults and children.
Unfortunately, not everyone is lucky enough to fall asleep easily, and many people struggle with different forms of sleep disorders. If you want to optimize your health or lose weight, follow these 5 evidence-based tips for getting a good night’s rest.
1. Sleep and Wake at Consistent Times
Your body’s circadian rhythm functions on a set loop, in line with the sunrise and sunset. Being consistent with your sleep and waking times can help your long-term sleep quality by altering circadian rhythm and levels of melatonin, which signal your brain to sleep.
If you struggle with falling asleep, try to get in the habit of going to bed and waking up at the same time. Eventually, you may not even need an alarm clock!
2. Exercise Regularly, But Not Before Bed
Exercise is one of the best ways to improve your sleep and health. It can enhance all aspects of sleep and can even reduce symptoms of insomnia.
Be careful when you exercise, though! Daily exercise is key for a good night’s sleep, but completing it too late in the day can cause sleep problems due to exercise’s stimulatory effect, which enhances alertness and hormones, like adrenaline.
3. Don’t Eat or Drink Before Bed
Eating too late at night can negatively affect both sleep quality and the natural release of your body’s melatonin. Studies have shown that a low carb diet can improve sleep quality.
Try not to drink fluids 1-2 hours before you go to bed. Drinking large amounts of liquid before bed may lead to nocturia, which is excessive urination during the night. This affects sleep quality and daytime energy.
4. Set Your Bedroom Temperature
Body and bedroom temperature plays a role in your sleep quality. It can be very hard to get a good night’s sleep when it’s too warm, and similarly when it’s too cold. Body and bedroom temperature can decrease sleep quality and increase wakefulness. Around 70°F (20°C) tends to be a comfortable temperature for most people, although it depends on your personal preferences.
5. Relax and Clear Your Mind
Many people have a nighttime routine that helps them relax, which improves sleep quality and is another common technique used to treat insomnia. Strategies include listening to relaxing music, reading a book, taking a hot bath, meditating, deep breathing, and journaling.
All of these things can help you release any tension you may have, so be sure to try out different methods and find what works best for you.
Sleep improves your health in many ways. It is recommended that you get at least 7-8 hours of sleep at night. If you are looking to optimize your health and well-being, start by prioritizing sleep and following the tips above!