Optimize Your Sleep for Better Health

Most individuals begin their sleep routine just a couple hours prior to sleep and are unable to determine how to fall asleep and remain energized through the day. Rest is crucial to total health and life expectancy. Inadequate rest will result in high blood pressure, unbalanced blood sugars which can cause diabetes, and weight gain. Rather than concentrating on sleep right before bed, the focus should be on setting the stage for quality rest as soon as you awaken.

1. Wake Up at the Same Time Each Day

Creating an environment where sleep can thrive is established by going to bed and rising at the same time each day. As a result, you have control over what time you rise, and you cannot control what time you fall asleep. The body is dependent upon consistency, and going to bed and rising at the same time each day aids in regulating your body's internal clock, allowing for a much easier transition into sleep.

2. Obtain Morning Sunlight and Timing of Caffeine

When your body is exposed to sunlight in the morning, your body receives a sign that it is time to awaken, and your body reinforces your sleep/wake cycle. Caffeine timing is also important. Although there are health benefits to drinking coffee, consuming caffeine too close to bedtime will disrupt your sleep due to the caffeine having a long half-life. For optimal results, consume your coffee within 3 hours of awakening to allow the caffeine to dissipate prior to bedtime. There is little to no scientific evidence to suggest that waiting 90 minutes after awakening to consume your first cup of coffee provides a significant benefit. Find out more information about the general health effects of coffee in is coffee good or bad for your health.

3. Consume a Healthy Breakfast and Plan Meal Times

There is research showing that consuming the majority of your calories in the morning versus the evening enhances insulin sensitivity. A healthy meal in the morning will provide your body with consistent energy throughout the day. Consuming a light meal in the evening, also known as an early dinner, will aid in preventing your body from diverting resources towards digestion while you are resting. This will ultimately lead to improved quality of sleep and reduced nocturnal heart rates.

4. Engage in Physical Activity and Do Not Nap

If you experienced poor quality of sleep the previous night, continue with your normal schedule of daily activities, including physical activity. Avoid engaging in physical activity solely because you are tired as this can reinforce your insomnia. Although it may seem appealing to take a nap, naps can disrupt your sleep/wake cycle. Continue with your daily activities and/or go for a walk or pursue a hobby to keep you awake and establish your body's natural rhythm. Regular engagement in physical activity can greatly enhance your long-term health. View small amounts of exercise, big health gains to learn more about this topic.

5. Manage Stress and Anxiety Prior to Bedtime

Many people experience difficulty sleeping because they are tired but wired, and are consumed by thoughts regarding the events of the day, their finances, or relationships. Rather than focusing on your worries in bed, make a list of your concerns and put them aside for the next day. Make a note of three positive events that occurred during the day. Utilizing guided meditation is a successful method for managing stress/anxiety and enhancing your sleep.

6. Limit Consumption of Alcohol and Use of Sleep Medication

While alcohol may assist you in falling asleep initially, it can severely hinder the quality of your sleep. Alcohol will interfere with the ability to achieve deep, restorative sleep, resulting in feelings of fatigue and grogginess in the morning. Sleep medication, such as benzodiazepines, can pose serious health risks and should be used as a last resort. Instead, concentrate on utilizing methods to naturally enhance your sleep.

7. Develop a Sleep Routine and Gradually Wind Down

During the hour to two hours prior to bedtime, develop a soothing pre-sleep routine. Activities such as stretching, deep breathing techniques, or taking a warm bath can serve as a signal to your body that it is time to sleep. Taking a hot bath increases your body's temperature, and once you exit the bath, the temperature decreases, aiding in inducing sleep. Refrain from using electronic devices, specifically those that emit blue light, at least an hour prior to bedtime as this can affect your body's ability to produce melatonin. Never watch television in your bed. Designate your bed for sleep purposes only.

8. Create a Sleep-Conducive Sleeping Environment

A cooler, darker, and quieter bedroom will promote a higher quality of sleep. Maintain a room temperature of approximately 18 to 20°C (65 to 68°F). Install blackout curtains or wear an eye mask to block out any outside light. Invest in a high-quality mattress and pillows. Replace your mattress every 9 to 10 years and replace your pillow every 2 years to reduce dust mites. Remove pets and electronic devices from your bedroom. If you live near a busy area and there are noises coming from the street, consider purchasing white noise machines or fans.

9. Alter Your Attitude Towards Sleep

If you believe that you have trouble sleeping, it can become a self-fulfilling prophecy. Instead, affirm that you are capable of falling asleep. If you continue to lie in bed and are unable to fall asleep, exit your bed and perform a calm activity, such as reading, until you feel drowsy enough to fall back asleep.

10. Consider Using Low-Dose Melatonin if Necessary

If you have attempted all of the above suggestions, but still are experiencing difficulty falling asleep, a low dose melatonin supplement (less than 300mcg) may be beneficial. However, take it 1 to 2 hours prior to bedtime to support your body's natural melatonin production.

As long as you continue to follow these techniques, you will be able to make positive changes to your sleep. And ultimately your quality of life. Goodnight.