Better Sleep for a Better Life! 5 tips & tricks.
We’ve all heard it countless times and know it to be true… It’s important to sleep a certain number of hours every night! Getting enough sleep really does make a huge difference in your day-to-day lives, and even more importantly your long-term health. As said by the Sleep Foundation, “sleep is an essential function that allows your body and mind to recharge, leaving you refreshed and alert when you wake up. Without enough sleep, the brain cannot function properly.” Before I jump into some of my favorite tips and tricks on how to improve your quality of sleep, I want to remind you why it is so important in the first place.
Poor sleep is linked to:
Depression
Increased inflammation
Higher body weight
Higher risk of heart disease, diabetes, and stroke
Higher chance of getting into a car accident
Benefits of good sleep:
Helps prevent weight gain
Helps strengthen your heart
Improved memory
Boosts immune system
Better mood
Better concentration and productivity
Better athletic performance.
According to the CDC, this is the recommended hours of sleep per day per age:
Adults (65+) 7-8 hours
Adults (61-64) 7-9 hours
Adults (18-60) 7 or more hours
Teen (13-18) 8-10 hours
School Age (6-12) 9-12 hours
Pre-School (3-5) 10-13 hours
Toddler (1-2) 11-14 hours
Infant (4-12 months) 12-16 hours
Newborn (0-3 months) 14-17 hours
My 5 top tips for better sleep!
1. Increase bright light during the day & reduce blue light in the evenings
Your body has a natural internal time clock that regulates your sleep cycle, controlling when you feel tired or awake. This body clock, known as the circadian rhythm, operates on a 24-hour cycle. It affects your body, brain, and hormones. Light during the day helps keep your circadian rhythm healthy and on track, allowing your body to know when it’s time to be alert and energized. Try going for a walk in the morning or during your lunch break - soak up that Vitamin D and stretch your legs! After waking up from sleep, you’ll become increasingly more tired as the day goes on until night falls and your circadian rhythm is aware that it is time to rest. However, increasing your light exposure in the evenings can confuse your circadian rhythm. The sun might not be out and shining at night, but artificial light has the same effects. Blue light is emitted from your electronic devices - TV, phone, computer, etc. With that being said, it’s important to limit blue light exposure after a certain time. Try wearing blue light blocking glasses after the sun goes down, and avoid screens and bright lights 2 hours before bed.
2. Go to sleep and wake up at consistent times
In the previous section we touched on your natural body clock. Waking up and going to sleep at consistent times will also help balance your circadian rhythm. This may take a bit of planning and self discipline, but it’s one of the best things you can do for your sleep quality and productivity.
3. Exercise and eat well
Physical wellness is one of the best ways to get your body to properly rest at night. Regular exercise has been shown to enhance all aspects of sleep and has been used to reduce symptoms of sleep disorders. However, make sure you’re not exercising too close to your bedtime. That extra surge of energy that comes from exercising might have the opposite effect and actually keep you awake. Try getting your workout done in the morning or afternoon. Exercising, especially in the morning gives your body a healthy kind of fatigue at the end of the day which results in deeper and better sleep, as well as, helps you get longer rests. But not everyone has time to dedicate to exercising. That’s why I developed a quicker, easier and more effective way to start your fitness journey. And it only takes 7 minutes a day to do and the results will be hard not to notice. Watch this FREE video on how 7 minutes can change your life!
Along with regular exercise, it’s important to provide your body with the proper nutrients it needs. There are many natural foods that include tryptophan, an essential amino acid that helps the body produce serotonin and melatonin, in which both help regulate sleep. Some of these foods include: kiwi, tart cherries, fatty fish, nuts, bananas, kale, and much more! If you’re looking for a dietary boost, check out my MegaGreens superfood powder. This product is all natural, packed with nutrients, effective, and so easy to use! All you need is a scoop a day. I personally enjoy adding mine to a glass of water in the morning or breakfast smoothies! Click here to get yours today.
4. Optimize your bedroom environment
There are many factors in your bedroom that can disrupt sleep, such as external noise and light, artificial lights from devices, the comfortability of your bed (mattress, sheets, pillows), and even the temperature.
One way to ensure you are getting a good night's rest is to make sure you are comfortable! If you’re tossing and turning most of the night because your mattress, pillows, and sheets are too stiff, too soft, rough, or itchy, you’re probably not going to sleep well. Invest in your health and set your bed up for success.
Bedroom and body temperature can greatly impact your sleep quality and increase wakefulness. If you or your environment are too hot, you may not rest well. The sweet spot for optimal comfort is around 70 degrees fahrenheit.
Complete darkness and silence is essential to sleep. The absence of light and sound sends a critical signal to the body that it is time to rest. Nighttime light can not only affect your quality of sleep, but also negatively affect mood and mental wellbeing. Studies have found a strong link between incorrect time exposure, and symptoms of depression.
If you have any light from outside your windows shining through, you might want to consider blackout curtains. Making even small adjustments to your room at night could have huge payoffs in your overall well-being.
5. Relax, unwind, and clear your mind.
One of the best ways to prepare for a good night's rest is to simply slow down. After a long day of work, school, chores, and errands, it’s sometimes difficult to hit the pause button. Creating habits and participating in certain activities that help you relax can make a huge difference in your sleep quality! Try taking a warm bath or shower, reading a book, writing in a journal, or stretching before bed to help relieve stress and tension.
Click here for a FREE 1 minute yoga workout you can try before winding down for the night!
