Sleep Hygiene: Ten Habits To Get Better Rest
Authored by Reagan Christian, Med*Thin guest blogger. He lost 100 pounds in 2017-2018. He continues to maintain his weight with food, activity, and lifestyle changes.
We talk a lot about sleep at Med*thin because it’s so very important! Here are Reagan’s top ten habits to get better rest.
Follow these tips to sleep like a baby!
Maintain a normal wake-rest schedule.
Going to sleep at the same time each day helps your body naturally produce melatonin when it’s time for you to go to sleep, and your body naturally becomes more tired. If you have a varying work schedule, try to find bedtimes that work for you to keep every day, or at least stick as closely as your other responsibilities allow.
Get some sun.
Sunlight delivers vitamin D, which has been known to increase restfulness of sleep. Vitamin D supplements might help as well.
Limit blue light.
Blue light is known to disturb sleep, so putting the phone down or turning the TV off 1 - 2 hours before bed, may help you sleep better.
Reduce naps.
Naps during the day disturb your sleep-wake cycle and melatonin delivery, making it harder to keep a sleep schedule.
Don’t drink caffeine in the evening.
While a cup of coffee may be just what you need to get through the last bit of work, try to avoid caffeine six hours before bedtime, as it may disrupt your sleep.
Take a dry spell.
Alcohol may help you fall asleep, but it can cause early awakening and prevent deep, restful sleep. If you have a few drinks at the end of the night, try swapping those for water and see how your sleep improves.
Don’t eat late in the evening.
Late-night meals or snacking can lead to indigestion and acid reflux which can make for a fitful night’s sleep. Instead, opt for a warm cup of chamomile tea. Just be sure to enjoy your tea early enough so that a midnight bathroom trip doesn’t negate the benefit!
Exercise earlier in the day.
Exercise is proven to help sleep quality and time to fall asleep, but it also gives you a boost of energy due to a release of adrenalin, so plan to exercise long before bed to get the most benefit.
Find the right temperature.
Everyone is different, but typically you will sleep better in a chilly room (~65*F). Find what temperature works for you and set it there each night.
Follow a nightly routine.
A nightly routine tells your body to get ready for sleep. Maybe shower, read a book, or meditate to send your body a message that it’s time for bed.