Catching Zs. Hitting the hay. Getting some shut-eye. No matter what you call it, sleep is essential to our health and wellness, but we rarely prioritize it. The CDC recommends 7 to 9 hours of good quality sleep per night for adults, with children and teenagers requiring substantially more.
Sleep is especially important for brain health — without enough of it, we can suffer major impairments in brain function, such as difficulty making decisions or controlling emotions. Sleep also impacts our heart health, lowers risk of obesity, supports healthy growth and development, and provides other vital health benefits.
How can we improve our sleep hygiene? Here are a few easy tips for getting a better night’s sleep!
Watch the sunrise.
Starting the day with the red light from the sun can actually help us set our circadian rhythms, or our bodies’ internal clocks, so that we naturally are ready for bed or alert to begin the day. According to the Sleep Foundation, sunlight causes our bodies to release cortisol, which promotes energy. With our circadian rhythms properly set, our bodies will release melatonin at night, which then induces drowsiness.
Avoid blue light at night.
Light plays a major role in our sleep hygiene, and the blue light from our computers, TVs, and cell phones can actually make us more alert at times when we really should be winding down. As the sun starts to set, consider using less of that blue light. You may want to opt for a book instead of a Netflix binge after work, or keep your phone out of the bedroom when it’s time to go to sleep. Look for relaxing activities that don’t require screens.
Another option is to shift your phone to “night mode,” which balances the light and eliminates some of the blue light we are exposed to. You can also download software like f.lux, which will change the light temperatures on your computer at different times of the day.
Set a consistent routine.
Going to bed and getting up at the same time of day are proven to improve your quality of sleep and increase your energy levels. We’re often tempted to sleep in on weekends, but our bodies don’t realize that it’s Saturday or Sunday. Without a consistent and realistic bedtime, you can ultimately disrupt your body’s rhythms.
Create a relaxing bedroom environment.
Cultivate your space so that it is free of as much noise and light as possible, and keep it at an optimal temperature for you. In one study, 50% of participants noticed improved sleep quality when noise and light diminished. In addition, avoid doing too many activities in your bedroom — instead, treat it as more of a sanctuary for sleep. Try to keep work and devices out of your room as much as possible, and designate other spaces in your home for those activities whenever possible.
Avoid caffeine late in the day.
Caffeine can stay elevated in your system for 6-8 hours, increasing our alertness and making it more difficult to sleep. While caffeine yields a lot of positive health benefits, a good rule of thumb is to stop consuming it after about 3 p.m. in order to improve the night’s quality of sleep.
Work it out!
It may sound counterintuitive, but exercise can actually improve your sleep. Working out at least 30 minutes a day five days a week is shown to reduce daytime sleepiness, decrease symptoms of sleep apnea, lower sleep onset (or the amount of time it takes to fall asleep) and more. Exercise is also proven to reduce stress and anxiety and improve our mental health.
No matter what tips you decide to implement tonight, be sure to make sleep a top priority in your wellness routine!
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