A good night’s sleep is just as important as regular exercise and a healthy diet. Studies have shown that poor sleep can have a negative effect on your work and exercise performance, weight, and hormones.
If you are interested in optimal health and well-being, getting a good night’s sleep is one of the most important things you can do. Try some of these tips to sleep better.
- Reduce blue light exposure in the evenings by turning off your smartphones, tablets, and computers. Blue light exposure tricks your brain into thinking it is still daylight causing your brain to reduce hormones like melatonin which helps you relax and get deep sleep.
- Avoid caffeine late in the day. Did you know caffeine can stay elevated in your blood for 6 – 8 hours? Caffeine is helpful is you are wanting to enhance focus, energy, or sports performance because it stimulates your nervous system which is not what you need to relax at night. The recommendation is to not drink large amounts of caffeinated beverages after 3 – 4 pm.
- Wake up and go to sleep at consistent times. Your body’s daily rhythm functions on a set loop and aligns itself with sunrise and sunset. By being consistent with the time you wake up and the time you go to sleep can aid long-term sleep quality.
- Relax and clear your mind by listening to soft music, reading a book, taking a bath or shower, meditating, deep breathing, or visualizing yourself in your favorite place.