6 tips for a better night’s sleep
If you want to feel healthier, more productive, and age better, you may want to consider trying some of these.
1. Try to limit the use of technology before bed.
Technology is everywhere in our day and age. However, using it before bed can make it harder for your to sleep. This is because the lights in our devices omit a blue light that prevents our body from producing the chemical which makes us tired — melatonin. If you have to use a device before hitting the hay, it may be worthwhile to put it in night-mode, so that it doesn’t do anything that interferes with your ability to properly sleep.
2. Cut out caffeine in the afternoon
Caffeine is the world’ most consumed drug. It’s a fantastic tool to crunch through a slump of productivity, but can also impact your sleep negatively if consumed too late in the day. Research suggests that individuals who consume caffeine in the afternoon see marked impairments in their sleep quality. If you want to make sure that your brain is able to get into rest mode, it may be worthwhile cutting back on that afternoon coffee.
3. Have a consistent sleep schedule
Maintaining a consistent sleep schedule is crucial for your body to maintain its sleep-wake cycle. Researchers from Harvard Medical School found that regular sleep times can prevent the risk of arteries from hardening and also helps maintain your metabolism. Furthermore, a consistent sleep schedule is linked to a lower chance of developing mild cognitive impairment in elderly populations.
4. Limit alcohol consumption before bed
Alcohol directly interferes with the brain’s ability to produce melatonin. As such, individuals who regularly consume alcohol before bed sleep worse than their sober counterparts. If you want to maximize your night’s rest, it is worthwhile to drink during the evening or at the very least two hours before bed.
5. Use your bed for only two things: sleeping and sex
Research suggests that people who do other activities besides sleeping on beds actually have a harder time hitting the hay at night. This is because their brains have associated being in bed with the activities they do in it. For example, if someone watches Netflix in bed routinely, their brain will associate lying in bed with watching Netflix instead of sleeping. The same concept also applies to reading. As such, it’s important that you just use your bed as a spot to sleep. Conditioning your brain to associate being in bed with anything other than getting those zzz’s could be hurting your sleep quality.
6. Try to lead an active lifestyle
Being active helps the body better regulate itself. For example, regularly walking can increase levels of dopamine and serotonin, which can play a massive role in stabilizing your mood. Furthermore, regular movement seems to be linked to improved sleep quality.
