Unfortunately, sleep deprivation is incredibly common, and a large number of cases are preventable through a few lifestyle changes that can help you to sleep longer, fall asleep quicker and get more hours of uninterrupted sleep throughout the night.
Ready to get better sleep this year? Read on for helpful tips to get better quality sleep night after night.
A Consistent Routine
Your body’s natural sleep-wake cycle, or your circadian rhythm, helps you to remain awake and alert when the sun is out and to relax and get ready for sleep when it’s time for some shuteye. To give yourself the best chance at falling asleep at night, a solid routine is essential to give signs to your system that it’s time for bed.
Your circadian rhythm responds well to a regular bedtime routine that includes soothing activities and regular hygiene routines. Find what works for you, whether that’s reading before bed, listening to music, brushing well with an SLS-free toothpaste, or doing meditation or breathing exercises to relax at the end of the day.
A Solid Bedtime
Many people ditched a predetermined bedtime early into their adulthood in favor of various nighttime activities such as studying, attending social gatherings, reading, scrolling on electronic devices or watching television. Without a consistent bedtime, your circadian rhythm struggles to send reliable signals to your brain and body when it’s time to wind down for the night and get some rest.
Determine a good time to get to bed that will allow you to get between seven and nine hours of sleep during the night before it’s time to wake up in the morning. When you do make it into bed at your bedtime, make sure to focus only on relaxing and falling asleep, and leave other activities out of the room or on your bedside table.
A Healthy Diet
Your diet not only affects your daytime routines, your waistline and your immune function, but it can also help or hinder your ability to fall and stay asleep at night. Some nighttime snacking habits can cause blood sugar spikes during the night that affect the quality of your sleep, and drinking stimulants such as colas or coffee too late into the day can make it hard to wind down at the end of the night.
Focus on sleep-promoting foods at night and on daytime meals that are rich in nutrients so your body can function well and have what it needs to perform well during both day and night. Limit your consumption of alcohol, processed foods, and foods high in sugars or unhealthy fats, and try to focus on fresh fruits, vegetables, healthy fats, whole grains, and lean proteins.
Regular Exercise
Research has found that those who exercise regularly get better sleep at night and are more likely to report higher levels of energy during the day. Exercise can help you to burn stagnant energy and produce feel-good endorphins that give your system a boost and can make it a lot easier to fall asleep at night.
As well, regular exercise has been shown to better the quality of your sleep. Try to get at least 150 minutes of moderate to vigorous physical activity each week for optimal results.
A Sleep Journal
Many people wish they were getting more sleep, but they’re not always aware of just how many hours they may be getting during the night. In order to improve your sleep habits, take an inventory of the number of hours you’re asleep each night, how many times you may have woken up and how you feel in the morning when it’s time to get out of bed. Use this information to make improvements to your sleep habits as needed, and soon you just may start to get the best sleep of your life.
Remember that with each new year comes opportunity, but you don’t need to wait for one time of the year to improve your health and wellness. Here’s to a healthier and happier you.
If your New Year’s resolution involves losing weight or otherwise improving your health and well-being, getting enough sleep could help you achieve your goal—and a whole lot more.
When we sleep better, we feel better. As 2020 approaches, make a promise to yourself and your loved ones to live a healthier, longer life.
If you think you may have sleep apnea, don’t put off contacting your doctor or Alaska Sleep Clinic.
