Oftentimes we neglect sleep in the hassle of our daily lives, sacrificing it for late night tasks, chores, or caffeine fueled activities. Quality sleep should not be a reward or a luxury– it is a necessity for both our physical and mental well being. Formulating a proper sleep routing doesn’t require an entire lifestyle change; instead, just a couple intentional changes can make for quality sleep.
Do:
- Keep a consistent bedtime routine
Having a consistent bedtime routine can help you relax and prepare your body for sleep. During this time you can wash your face, brush your teeth, shower, and turn off your electronic devices. You can also perform relaxation exercises and turn off any distracting sounds or lights.
- Exercise.
Exercise plays an important role in regulating your sleep-wake cycle and increases the amount of time you spend in deep sleep. Exercising for just 30 minutes five times a week helps to enhance your quality of sleep and helps you fall asleep faster.
- Make your bedroom sleep friendly
Turning off lights and turning on the AC or fan can improve your sleep duration and quality. Limiting light increases melatonin production which is the hormone that makes you sleepy. While you sleep, your body drops in body temperature, sleeping in a cool environment will help to speed up that process.
Don’t:
- Consume caffeine late in the day
Consuming caffeine late in the day and taking naps close to your bedtime will impact your sleep quality. Limiting caffeine to the morning and early afternoon and naps to 20-30 minutes is beneficial.
- Indulge in screen time before bed
Devices and screens disrupt the production of melatonin because they emit blue light. To facilitate the production and secretion of melatonin avoid screens for at least an hour before bed.
- Eat meals before bed
It is best to avoid eating heavy meals close to bedtime as the body has to simultaneously digest the food while preparing for sleep. Eating meals at the same time every day helps your body recognize when it can digest the last meal of the day and go into sleep mode.
Sleep is a powerful reset for your body and mind. By being mindful of small daily habits, you can significantly improve the quality of your rest. Small changes today, can lead to better nights and better days tomorrow!
References
CDC. “About Sleep.” Cdc.gov, 15 May 2024, www.cdc.gov/sleep/about/index.html.
“National Sleep Foundation.” National Sleep Foundation, 2023, www.thensf.org/.
Troy, David. “Home Page – Sleep Education – American Academy of Sleep Medicine.” Sleep Education, 2023, sleepeducation.org/.
