It’s easy to just fall into bed at the end of the evening, but a few simple tips can take you from dozing to dreaming.
While much of the HealthFit focus is on exercise, movement, and healthy eating, you can make all the right choices when you’re awake and still not make great progress if you aren’t getting quality sleep. Poor sleep has been definitively linked to hormonal and metabolic disturbances, and is associated with a number of cardiovascular, metabolic, and psychiatric disease states. Also (not surprisingly), poor quality sleep can lead to a next-day impact on levels of sleepiness, mental performance, mood, patience, and general wellbeing. If you’re finding that you aren’t waking up well-rested, or that you have high levels of fatigue day after day, try the tips below to boost your sleep quality literally overnight!
Black out your bedroom. While it might not be possible to completely black out your bedroom, minimizing light sources can make a big difference to your sleep quality. Close the blinds or curtains as much as possible, and minimize electronics in the room. Even though they are small, the blinking lights on your phone, TV, clock, or other electronics can still disrupt your sleep. If you can’t move your devices, try covering their lights with a bit of tape, or throwing a towel over them at night. An eyemask is also a good option for keeping out the light.
“Goldilocks” it: Keep your room temperature just right. Not too cold, not too hot. Research has shown that the best temperatures to sleep at range between 60° to 67° F, or about 16° to 19° C. Keep an extra blanket nearby as well, as you may find that you cool off substantially in the middle of the night.
Keep your bedroom quiet. You may feel like you can sleep well regardless of noise levels. Your brain doesn’t handle noise very well though! Even relatively quiet noises at night can lift the brain out of deeper sleep levels, in turn decreasing REM. Some research has shown sound-reducing tools like earplugs, and sound masking tools like white noise, can improve sleep quality in noisy environments, though there is also evidence that even white noise can be disruptive to sleep. As always, stick with what works for you.
Stick with a sleep pattern. From a biochemical perspective, your body likes a routine. Production of the hormones and biochemicals that prepare your body to sleep can adapt to long-term changes in sleeping patterns, but if there’s no pattern at all, your body won’t be preparing for sleep at its best. (To start your day well, try the same wake-up time as well, as your body also prepares for waking with biochemical fluctuations.)
If you try any of these tips, or have another that helps you get restful, satisfying sleep, please share in the comments! Sleep tight!