9 tips for better sleep
Not sleeping enough can impact your health and weight-loss efforts. Here’s how to sleep longer and more soundly tonight.
Research shows that inadequate sleep is linked to a wide range of health issues, including hypertension, obesity, type 2 diabetes, cardiovascular disease, impaired immune functioning, and more. That’s why adults should sleep 7 or more hours per night on a regular basis to promote optimal health, says the American Academy of Sleep Medicine, with seven to nine hours being the sweet spot for most people. To get those zzzs, try these nine tips.
1. Stick to a routine
Yes, even on weekends. “It’s best to keep your wake-up times consistent and not sleep in too late,” says Leon Lack, Ph.D., an insomnia researcher at the Adelaide Institute for Sleep Health in Australia. “Sleeping late encourages your body clock to drift forward, making it difficult to get to sleep early enough in the evening to get adequate sleep.”
2. Absorb morning light
Try to get out for an early morning walk or jog — without sunglasses — to set your body’s clock. “Exposure to morning sunlight is crucial for setting your body clock. Indoor light isn’t usually strong enough, so you need to get outdoors into the sunlight,” says Lack.
3. Exercise earlier in the day
Workouts generally promote good sleep, but not too close to bedtime, says John Swieca, medical director of the Melbourne Sleep Disorders Centre. “Doing vigorous exercise in the evening increases your adrenaline levels, making it harder for you to get to sleep.”
4. Take a snooze
Feeling exhausted after a restless night? “A midday nap is probably the best way to make up for it and get in some extra sleep,” says Lack. That can be a full hour or even “a brief 10-minute nap, which can alleviate drowsiness for a few hours and help you get through the day.”
5. Limit your caffeine
A coffee to combat an afternoon energy slump may be doing more harm than good. Tolerance for caffeine varies among individuals, but if you find falling asleep difficult, avoid caffeinated drinks for four to eight hours before bedtime.
6. Eat a mindful, balanced dinner
Studies have found increased sleep disruptions in people who overeat (perhaps because it feels uncomfortable and can contribute to acid reflux), eat close to bedtime, and eat certain foods. Meals low in fiber and high in sugar and saturated fat have been linked to interrupted sleep. Try a sleep-friendly dessert that includes fresh bananas, because they’re a good source of muscle-relaxing magnesium.
7. Step away from screens
“Our body clock needs dim light in the evening to let it know it’s time to rest,” says Swieca. So, when bedtime nears, avoid bright lights — including the blue light emitted from TVs, computers, tablets, and phones.
8. Head to bed earlier
Routine is key, but if you’re feeling sleepy, don’t wait until your usual bedtime, Lack advises. “Giving yourself an extra half an hour or hour of sleep on a regular basis will increase your efficiency during the day, improve the way you feel, and make life a little more pleasant.”
9. Don’t panic
If you don’t sleep for a solid eight hours, try not to worry about it. “Waking up periodically in the middle of the night, between our 90-minute sleep cycles, is perfectly normal,” says Swieca. “But some people create a conditioned response to it, and their anxiety rises and they remain wakeful.” Remind yourself that, like eating, one time doesn’t make or break anything — it’s about creating healthy long-term patterns.