Do you get enough sleep? If you’re not consistently getting between seven to nine hours of sleep a night, the answer is no. The health consequences of sleep deprivation can be serious: it can increase stress levels, weaken your immune system, increase your risk of heart disease and diabetes, and sharpen your pain sensitivity. But what if you DO get the right amount of sleep but still feel exhausted the next day? While quantity of sleep is critical, the quality of your hours on the pillow matter, too. If you’re looking for things you can do to improve your overall quality of sleep, implement these best practices.
Consistency Is Key
A set bedtime routine isn’t just for kids! We are as much creatures of habit as our pets. Going to bed around the same time every night trains your body by synchronizing your circadian rhythm- the internal clock that governs your sleep- and helps regulate your hormones, metabolism, and energy levels. A consistent sleep schedule is just as important as the duration of your sleep.
Stay Active
One of the best things you can do for your overall health that also improves sleep quality is to exercise. A sedentary lifestyle is bad for your mental health, heart health, blood pressure, and can also contribute to sleep deprivation, poorer quality of rest, even insomnia. Doing regular exercise boosts the production of melatonin in the body, lowers stress hormones, and increases your body temperature, which will drop hours after you exercise. One of the signals that your body interprets as “it’s time to sleep” is a drop in body temperature, which is why we often feel depleted and groggy after exercising.
Be Careful With Naps
A nap in the afternoon can be restorative and relaxing, but it could also have a negative impact on your nighttime sleep. While a short nap (no more than 30 minutes) shouldn’t affect your overall sleep quality, naps that stretch out to an hour or beyond could make you feel more tired and groggy afterward. Long daytime naps could make it harder to fall asleep later in the evening.
No Screentime Before Bedtime
Do you like to scroll on your phone or use a laptop right before going to bed? You need to get in the habit of hopping off your screen devices at least two to three hours before going to bed. Electronics like phones and tablets emit blue light, a form of light that can disrupt your body’s production of melatonin, the hormone that regulates your sleep cycle. Avoid holding a smart device close to your face before going to bed; the less exposure to blue light after dark, the more likely you are to have a better quality of sleep.
Watch What You Drink
Caffeine before bedtime is obviously a bad idea but did you know that alcohol can also keep you awake? While alcohol is technically classified as a depressant, it can also have an energizing, stimulant-like effect because it releases dopamine. When we're feeling a surge of dopamine, we become less inhibited, more talkative and energetic. In addition to avoiding alcohol right before bed, consider putting your chocolate away; chocolate contains a small amount of caffeine. You’ll also want to steer clear of acidic drinks like citrus juices because the citrus can give you heartburn.
Article by Austin Brietta
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