Sleep is a state in which the body stops, shuts down, and takes a break. As you close your eyes and drift off to sleep, some processes in your body slow down, while others remain surprisingly active. Sleep begins in the portion of the brain called the hypothalamus, which begins a cascade of sleep-inducing charges in the body. Nerve cells in the brain reduce alertness and promote sleepiness, while electrical activity in the brain begins to slow down. This activity of sleeping takes up around one-third of your life. So if we are spending so much time sleeping and it is a crucial part of our well being, then there should be more of a focus on sleeping and having the best sleep of your life.
There are many reasons as to why people are missing sleep or getting restless sleep. However, there are several ways to have a productive night’s sleep. Below are 10 healthy habits for the best sleep of your life and the reasons why and how to accomplish them.
Establishing a Relaxing and Consistent Bedtime Routine
Having the same sequence of events in preparation for bed can let your body and mind know that it is almost time to sleep. The routine can incorporate things such as taking a shower, putting on comfortable pajamas, brushing your teeth, doing a relaxing activity, and then turning out the lights.
Keep Electronics Out of the Bedroom
The blue light in technology restricts the production of melatonin and leads to a disruption in your circadian rhythm. Avoid screens at least 30 minutes before you sleep. Studies show that those with more exposure to light, at later hours, experience more awakenings during their sleep cycle than those without.
Create a Comfortable Environment
You have the capability to make strong connections between a bedroom and sleeping. Turning your attention to optimizing your bedroom environment can help set the stage for distraction-free and high-quality sleep. Adding these components to your environment can help with your environment:
- Reduce or block out noise
- Keep the bedroom dark
- Set your temperature between 65 and 68 degrees Fahrenheit
- Use a supportive and comfortable mattress and a good pillow
Exercise Regularly
Walking and exercising each day can provide health benefits and may even improve your sleep. Physical activity for at least 30 minutes each day is crucial, but avoid doing any strenuous physical activity before bedtime. If your schedule only allows for that exercise time, then complete an exercise program that is low in activity such as yoga or meditation.
Keep Naps During the Day Short
Napping through the day has its positive components, but can also be extremely negative if not done correctly. Here are some quick tips if you plan on taking a nap during the day:
- Keep your naps short (only aiming for 10 to 20 minutes)
- Take your nap before 3 p.m.
- Create a restful environment to sleep in (quiet, dark place with a comfortable room temperature and few distractions).
- After your nap, give yourself time to wake up before resuming activities (specifically ones that require quick and sharp responses).
Increase bright light exposure during the day
Light is the most important external factor affecting sleep. Light plays a central role in regulating our circadian rhythm, the body’s internal clock that signals when to be alert and when to rest. Light also affects the production of melatonin, an essential sleep-promoting hormone. Daylight exposure (the type of light we see and how long we are exposed to it) has a critical effect on sleep. When exposed to only natural light, a person’s circadian rhythm becomes closely in line with sunrise and sunset, staying awake during the day and sleeping when it’s dark. The brain then sends signals throughout the body to control organs and other systems depending on the time of day. Excess or poorly timed artificial light exposure can cause a person’s circadian rhythm to be off with the ay-night schedule. This can throw a sleep schedule off course and induce concerning health impairments.
What can you do? You can step outside early in the morning to alert your body that it is now daytime. You can also expose light into the home by opening the curtains to shine light in. try to expose yourself to 30 minutes of natural light exposure each day.
No Liquids Before Bed
While staying hydrated is crucial to a healthy life, drinking can cause you to have to urinate more frequently. This urge will cause you to wake up, which disrupts your sleep cycle through the night. Disrupting a sleep cycle can cause you to feel groggy the next day.
Avoid Caffeine and Alcohol at Night
Alcohol, caffeine and other substances can alter sleep patterns and may aid sleep problems. Here are some tips with consuming caffeine and/or alcohol:
- Stop drinking coffee after 2 p.m. and can take up to eight hours for the effects to wear off
- Look for hidden sources of caffeine
- Avoid alcoholic beverages late in the evening
Avoid Eating Large Meals Before Bed
Eating late at night goes against your body’s circadian rhythm. The body has a reduction in insulin sensitivity at night which means the food you just ate turns to fat instead of being burned for fuel. If you must eat at night try foods that provide your body with protein and some healthy fat such as:
- Vegetables with hummus
- An apple with a tablespoon of peanut butter
- Some fruit with a small piece of dark chocolate
- Greek yogurt
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To restful and healthy days ahead,
The Relaxium Team
*These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Light & Sleep: Effects on Sleep Quality | Sleep Foundation
Napping: Do’s and don’ts for healthy adults – Mayo Clinic
Healthy Sleep Habits: The Ultimate Sleep Improvement Plan (sleepfoundation.org)
What Is Sleep?: Why, When, and How Our Bodies Rest (sleepdoctor.com)