Sleep Hacks: Bedtime Habits to Enhance Sleep Quality

By Iryna Smuk

Key Takeaways:

• Research by PubMed Central shows that poor sleep has immediate negative effects on your hormones, exercise performance, and brain function.
• Choose a consistent bedtime and wake-up time that aligns with your daily schedule.
• To enhance your sleep quality, a crucial tip is banning electronics from your bedroom or turning them off for 2 hours before heading to bed.
• You should prioritize upgrading your mattress and bedding to improve your sleep experience.
• Consider soothing your stomach with a light snack such as fruit or yogurt, or non-caffeinated herbal teas.
• Caffeine can remain in the bloodstream for 6–8 hours, so you should try to avoid large coffee intakes after 3–4 p.m.
• Incorporate into your bedtime ritual the creation of a tranquil sleep environment in your bedroom.
• Allocate 30 minutes before bedtime for relaxation (reading a book, gentle stretching, or listening to calming music), as it significantly aids in falling asleep effortlessly.

Do your evenings resemble this? A way-too-late dinner, collapsing in front of the TV or any gadget you like to use, or losing yourself in a social media vortex for a couple of hours, then wrestling with insomnia all night? It’s a cycle that’s all too common, but with a few adjustments, you can rewrite this bedtime tale for a better night’s rest.

Research by PubMed Central shows that poor sleep has immediate negative effects on your hormones, exercise performance, and brain function.

For those who do not get enough sleep regularly, implementing a bedtime routine can provide a foundation for sufficient rest. A bedtime routine is a set of activities you perform every night, in the 30 to 120 minutes before going to bed.

So, let’s dive into some of the bedtime habits that will help you to enhance your sleep quality.

SLEEP-WAKE CYCLE

Centers for Disease Control and Prevention recommends 7 or more hours per night for adults (18–60 years).

Choose a consistent bedtime and wake-up time that aligns with your daily schedule. By sticking to this routine, you can optimize your body’s natural transition to sleep. Establishing a set bedtime helps train your brain to feel tired at the right time each night.

Additionally, you should allocate a specific timeframe, ranging from 30 minutes to 2 hours before bed, to start your nightly routine. You may even consider setting a reminder alarm to stay on track.

NO ELECTRONICS IN THE BEDROOM

The blue light emitted by devices like tablets, laptops, and smartphones disrupts the natural sleep process by suppressing melatonin, a hormone essential for restful sleep. To enhance your sleep quality, a crucial tip is banning electronics from your bedroom or turning them off for 2 hours before heading to bed, a universal recommendation among experts.

But if you can’t completely avoid using electronics in the evening, try some of these popular methods to reduce nighttime blue light exposure:

• Wear glasses that block blue light.
• Download an app such as f.lux to block blue light on your laptop or computer.
• Install an app that blocks blue light on your smartphone. These are available for both iPhone and Android models.

But remember that while blue light can be managed with those tips, the EMFs (magnetism coming from the phone) still affect you unless your phone is either in airplane mode or completely off.

UPGRADING MATTRESS AND BEDDING

You should prioritize upgrading your mattress and bedding to improve your sleep experience. Selecting a mattress that suits your specific requirements is crucial for ensuring comfort and relaxation. Opting for a supportive mattress and pillow is essential in providing adequate spine support to prevent discomfort and pain.

Additionally, carefully choose sheets and blankets that contribute to a cozy sleeping environment. Seek bedding that feels pleasant to the touch and aids in maintaining an optimal temperature throughout the night.

A LIGHT SNACK OR BEDTIME TEA

Consuming heavy meals and alcoholic beverages before bedtime can disrupt sleep due to indigestion, acid reflux, and frequent trips to the bathroom. Conversely, going to bed on an empty stomach can also cause discomfort and difficulty falling asleep.

To strike a healthy balance, consider soothing your stomach with a light snack such as fruit or yogurt.

Sleepfoundation showed that certain foods like cherries, grapes, kiwi, rice, and nuts have been found to promote sleep.

Additionally, non-caffeinated herbal teas, particularly those containing chamomile or lavender, can help relax the mind and induce sleep.

LIMIT CAFFEINE LATE IN THE DAY

Consuming caffeine late in the day can hinder relaxation at night by stimulating the nervous system.

Research by PubMed Central indicates that consuming caffeine up to 6 hours before bedtime significantly diminishes sleep quality.

Caffeine can remain in the bloodstream for 6–8 hours, so you should try to avoid large coffee intakes after 3–4 p.m., especially if you’re sensitive to caffeine or struggle with sleep. But if you crave a late-day or evening coffee, opt for decaffeinated options to minimize sleep disruption.

SLEEP ENVIRONMENT

Incorporate into your bedtime ritual the creation of a tranquil sleep environment in your bedroom. Here are some tips that will help you transform your bedroom into a sleep oasis:

• Temperature: Aim for a cool zone, setting the thermostat between 15.6 to 20 degrees Celsius (65–68 degrees Fahrenheit).
• Silence: Keep noise to a minimum and power down electronics that emit them.
• Darkness: Dim the lights and use blackout curtains to block outdoor light.
• Decluttering: Put things away and minimize clutter for a calming environment.
• Aromatherapy: Add a relaxing touch with your favorite scents using an aromatherapy diffuser.

RELAXATION BEFORE BED

Allocate 30 minutes before bedtime for relaxation, as it significantly aids in falling asleep effortlessly. Engage in calming activities such as reading a book, gentle stretching, or listening to calming music to prepare your mind and body for sleep.

Instead of fixating on falling asleep, concentrate on achieving a state of relaxation. Practice techniques like controlled breathing, mindfulness meditation, progressive muscle relaxation, or guided imagery to ease into a tranquil slumber.

Hence, by incorporating these bedtime habits into your nightly routine, you can optimize your sleep quality and enjoy the numerous health benefits associated with restful sleep. Remember that consistency is key, so be patient and give yourself time to adjust to these new habits.

Let’s prioritize our sleep!

What bedtime habits have you found most effective in enhancing your sleep quality? Share your experience in the comments.

By the way, you may be interested in our article where we talk about Reimagining Self-Care.

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