Making better sleep habits is just as important for recovery of the mind, as it is for the body. Heres a few tips on how to make your night better (or day and night, if you're like Sake here!).
Why Focus on Sleep?
You know as well as I do that a lack of sleep makes for an unfortunately grumpy, unmotivated, and potentially unhappy day (did someone say latte and late for work?).
Not only that, but did you know that sleep deprivation can negatively effect your motor coordination, recovery from exercise, ability to focus, and appetite behaviors?
That doesn't sound good, so let's look at five ways to recover your sleep!
Tip #1: Make It A Routine
Stick to a routine! Your body needs consistency to let its circadian rhythm run efficiently (think of it like an internal clock that regulates your hormones and tells you when to sleep).
If you are a napper, try to nap around the same time each day, and not close to your bedtime so you have time to adjust. If you nap too long or too close to night time, your body will think it's done its job and you're welcome to stay up all night! Which, wasn't really the plan, was it?
So the best thing you can do to keep your sleeping rhythm consistent is to wake up and sleep at the same times daily.
Tip #2: Make It Quality Sleep
Quality sleep is what dreams are made of...literally!
Dreaming mostly happens when you reach a state of deep sleep called REM sleep. When you get to the peak of your deep sleep cycle, thats when the best recovery and dreams happen.
But your body doesn't need just any sleep. It needs quality, uninterrupted sleep. Interruptions during your night can cut off time in REM, and make you feel more fatigued when you wake up.
Getting three 2-3 hour bouts of sleep is not the same as getting one night of a nice, long, restful 8 hours.
Tip #3: Change Your Eating Habits
What and when you eat can affect your sleep quality.
Do your best to stop eating 2-3 hours before bed. Leaving time before bed will aid in digestion and also help you work through any bathroom mishaps and IBS that might happen after your meal ( spicy chili sauce attack...activate!). I'm pretty sure you don't want to go rushing into the bathroom multiple times in the middle of the night (ergo, interrupted sleep).
The timing in which you eat is also important. Ingesting high amounts of sugar, caffeine, and alcohol are not the best thing to do when trying to ease yourself into bed for the night, as they are stimulants which will wake you up rather than send you to sleep.
Tip #4: Turn off The Lights
This one is probably the most relevant at this day and age. That phone, television, or tablet you have on will delay your ability to sleep on time. This is because it throws off your circadian rhythm, telling you it's daytime, so your body doesn't produce as much hormone (melatonin) to send you to sleep.
The solution?
Dimming lights and turning off electronics before bed tells your body that it's time for sweet sweet sleep. Don't forget, we were meant to rise and end our day based on the sun's schedule (you know, your ancestors were not lighting smoke signals to their cousins at 11 at night! ).
Tip #5: Workout!
Here's yet another reason why exercise is amazing for you! A great workout will surely send you to bed happy.
Particularly, exercise has shown to not only enhance sleep quality and duration, but also reduce the severity of sleep apnea!
On a side note, even though exercise has amazing benefits for you when done early or during the day, try not to save your workouts for right before bed. This can interfere with your cortisol hormone levels, and actually prevent a good night's sleep.
So time your workouts effectively and reap all the benefits!
So...
If It's Late And You're Reading This...
Go ahead and plan your morning workout and meals accordingly, turn off the phone, dim the lights, and get ready for good quality sleep with dreams coming to a bed near you!
Have you adopted these habits or have your own routines that help you get better sleep?
Let me know in the comments below!
Eating late is my down fall
I particularly liked the sleep article. I need to get more routine in my sleep habits! zzz
Great tips. Especially the information on how late night food and drink affects my sleep (or lack of).
When all else fails, have a little Sake in your bed!!! 🐈🐈🐈
I agree that electronics or small flashing lights in the bedroom can interfere with good quality sleep so I try to cover my charging electronics so they can't be seen.