5 Tips for a Better Night’s Sleep
Sleep—we all know it’s important, yet we rarely prioritize it. When it comes to recovery, either from injury or intense workouts, there are a thousand products advertised—recovery drinks, supplements, saunas, hot tubs, cryotherapy, meditation retreats—but none of them measure up to the power of consistent sleep. There are many potential reasons that you may have trouble getting a good nights’ sleep, but fortunately, there are a few things you can do to help yourself get better rest. Here are five tips for better sleep, complete with actionable steps that you can take to improve your chances of getting a good night's sleep.
1. Morning Sun: The Power of the Sun
Ah, the sun, giver of life and bane of vampires everywhere. It turns out that getting some sunlight in the morning can be a great way to help regulate your circadian rhythm, which is your body's internal clock that tells you when it's time to sleep and when it's time to wake up. You’re probably familiar with melatonin, a hormone that helps you fall asleep at night. Well, melatonin production actually starts in the morning, and sunlight in your eyes acts as a signal for your body to start this process.
Actionable Step: Go outside and get some sunlight for at least 15 minutes each morning. Try to do this without sunglasses on in the first hour or two that you are awake.
2. Avoiding Screens/Blue Light: Darkness is Your Friend
Blue light is a type of light that is emitted by screens such as phones, tablets, and TVs. It's been shown to disrupt your body's production and release of melatonin. Just like your body uses morning light as a cue to wake up, it uses evening darkness as a cue to go to sleep! So, if you're having trouble sleeping, try to avoid screens for at least an hour before bedtime.
Actionable Step: Put your phone and laptop away at least an hour before bedtime and pick up a book instead. If you need to use a screens, try setting your devices to “Night Shift” and wear blue light blocking glasses. Try to use low/dim lighting instead of overhead/bright lighting after sunset if possible!
3. Avoiding Caffeine Late in the Day: No More Java Jitters
Caffeine is a stimulant that can keep you awake, so it's a good idea to avoid it late in the day. According to the American Academy of Sleep Medicine, caffeine's half-life is up to 5 hours. This means that your afternoon cup of joe could still be keeping you alert when you’re trying to wind-down for bed at night! Try to avoid drinking caffeinated coffee, tea, or soda after 2 p.m. to give your body enough time to metabolize the caffeine.
Actionable Step: Switch to decaf in the afternoon or evening.
4. Consistent Sleep/Wake Schedule: Regularity is Key
Your body loves routine, so try to stick to a consistent sleep/wake schedule. This means going to bed and waking up at the same time every day, even on weekends. By doing this, you can help regulate your circadian rhythm and make it easier to fall asleep at night.
Actionable Step: Set a bedtime and wake-up time and stick to it, even on weekends.
5. Bedtime Routine: Wind Down and Relax
Having a bedtime routine can help signal to your body that it's time to wind down and relax. This can include activities such as taking a warm bath, reading a book, or practicing meditation.
Actionable Step: Develop a 30-60 minute bedtime routine that includes activities that help you wind down and relax.
There you have it, five tips for better sleep that can help you get the rest you need. Remember, good sleep is essential for good health, so try implementing these tips into your daily routine and see how they work for you. Who knows, you might just wake up feeling like a million bucks. Or, you know, a few hundred bucks, at least.
