“How do I get a better night’s sleep?” is what you may be wondering while you lie awake at night under the blanket and waiting for your eyes to close. Well, you might not know it, but you could actually be pushing away your coveted deep sleep. Here are some of the best tips you can use to get that deep, dreamy, sleep-and they’re all backed up by research.
Say bye to the blue light
Our phones, our computers, tablets, tv, et cetera- all of these emit large amounts of blue light.
Why is it bad?
Light exposure during nighttime (and especially blue light) tricks your Circadian Rhythm, which is essentially your internal clock, into believing it is still daytime.
This means that your body will stop producing as much melatonin-the hormone that deals with getting you to sleep-due to blue light. And that means that you have a reduced quantity and quality of your sleep.
So, it’s a good idea to switch off devices a couple hours before bed.
DID YOU KNOW? Many studies have linked the reduced production of melatonin during the evening to loads of health problems, like obesity, depression and even cancer! |
No snacks before sleeping
If you’re like me, sometimes you just really want a little snackie before bed. Usually, it’ll be something sweet. Furthermore, you might want a nice coffee or soda in the afternoon. I hate to say it, but your latte or coke might actually reduce your sleep quality-and yes, even when you drink it seven hours before. Soda and coffee contain a whole lot of caffeine, which is harmful not only to your body but also, it disrupts your sleep even when you drink it way earlier.
Of course, sometimes you really do need a small snack. And that’s fine! You just have to make sure you have the right snack. Chips, candy, and icecream? That’s a big no-no. Some snacks that could also potentially satisfy your cravings are things like Greek yogurt, apple slices with peanut butter, or fruit with a little dark chocolate.
DID YOU KNOW? It’s best to avoid eating around three hours before bed. If you really need a snack, keep it light. This is to help with digestion to allow no complications during the night. |
Daily night ritual
Yup, you heard that. Night routines are not essential for good sleep but can increase the likelihood of it. Perform relaxing rituals like taking a warm bath (proven to increase sleep quality!), reading a few pages of a book, listening to soft music, and just relaxing. Imagine how nice that would feel.
DID YOU KNOW? A night routine can help to sleep at regular timings, which is beneficial for your internal clock. By sleeping at regular timings, you set a schedule in place and you’re more likely to get up and sleep at a certain time. |
Daylight in the day, darkness at night
And by daylight, we mean daylight. When you get sunlight during the day, this benefits your Circadian rhythm-remember that thing? It’s like your internal clock that runs on light cycles. So by getting more daylight, you’re helping your circadian rhythm to function well.
In addition to getting daylight, you should always keep your bedroom dark in the evenings. Linking back to our point about blue light from screens, you shouldn’t be on your screens later in the night to keep your bedroom dark. Again, this is due to your internal clock-and while you may be frustrated at all the mention of it, the internal clock of your body is incredibly useful and it needs to be maintained!
DID YOU KNOW? Sleeping with light in your room-even dimmed-has been shown to give you a higher risk of obesity, diabetes, and high blood pressure?! |
Hotel-quality bedding? Yes, please
You know how when you go to a hotel, you always get to sink in the sheets and wonder how the bed is so nice? Well, the quality of your bedding actually affects your sleep, too. Cheaper priced beds have been tested in professional studies and they were found to have lower quality than the higher-priced beds. Additionally, poor-quality bedding can increase lower back pain.
DID YOU KNOW? If you’ve had your mattress for around 5-7 years, it’s suggested to replace it for better sleep. |
Turn over that pillow
Do you sometimes like to turn over your pillow to get the cold side? Do you like to sleep with the AC or the fan on? Well, it turns out that if you do, it actually helps with your sleep.
Because of your circadian rhythm, your body cools down slightly before bedtime and starts to heat up slowly to prepare to be awake early in the morning. By cooling your body down further, you speed up the process into deep sleep. You can cool your room by a couple of ways apart from using the AC or the fan, like using good-quality sheets and mattress, loose pajamas, and closing the blinds/putting sheer curtains during the day to avoid heat buildup.
DID YOU KNOW? Studies have shown that the optimum temperature to sleep at is around 18 degrees celsius (65 degrees fahrenheit). |
Those are some of the do’s and don’t while sleeping. If you’re wondering why all this is important, check out this article on why sleeping is really important for the body. Sweet dreams!
SOURCES:
"A Warm Bedtime Bath Can Help You Cool Down And Sleep Better." NPR, 25 July 2019, www.npr.org/sections/health-shots/2019/07/25/745010965/a-warm-bedtime-bath-can-help-you-cool-down-and-sleep-better.
Vogel, Kaitlin. "Exposure to Natural Light During the Day May Help You Sleep Better." Healthline, www.healthline.com/health-news/exposure-to-natural-light-during-the-day-may-help-you-sleep-better#Does-seasonal-affective-disorder-affect-sleep?.
Undefined. "Grouped Comparisons of Sleep Quality for New and Personal Bedding Systems." PubMed, pubmed.ncbi.nlm.nih.gov/17597575/.
TED. "6 tips for better sleep | Sleeping with Science, a TED series." YouTube, 2 Sept. 2020, www.youtube.com/watch?v=t0kACis_dJE.
Pacheco, Danielle. "Best Temperature for Sleep." Sleep Foundation, 8 Nov. 2023, www.sleepfoundation.org/bedroom-environment/best-temperature-for-sleep#references-79238.
"Sleeping with light may increase risk of obesity and diabetes." Medical and Health Information, www.medicalnewstoday.com/articles/sleeping-with-light-may-increase-risk-of-obesity-diabetes-.
McKinnen, Geoff. "Discover the Research and Science Behind Better Sleep." Amerisleep, 22 May 2023, amerisleep.com/blog/bad-sleep-habit/.
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