Getting a good night’s sleep is not only satisfying, but plays a major role in our personal and professional lives. In honor of Sleep Awareness Week, here are five tips and tricks to improve your sleep health.
- Set a Schedule: Regulate your body’s clock by creating a sleep schedule and sticking to it. By waking up and going to bed at the same time every day (yes, even on the weekends!), your body develops a routine that could help you fall asleep faster and stay asleep longer. Eventually, you may not even need an alarm, as you’ll naturally wake up with your routine.
- Eat Healthy: Recent studies have shown that our eating habits can impact our sleep. Try to eat a well-balanced diet with limited saturated fats and sugars, reduce snacking after 9p.m., and eat light portions for dinner. Research has also shown that vitamin B can help regulate melatonin, the most important sleep hormone. Whole grains, dark greens, and eggs are some of the best sources of vitamin B.
- Limit Screen Time: Experts recommend staying away from screens at least one hour before bed. The blue light on our phones, computers, and TVs can actually trick your brain into thinking it’s daytime. If your bedtime routine consists of scrolling through social media or watching Netflix, you may want to develop a new routine.
- Practice a Healthy Bedtime Routine: Speaking of routines, creating a healthy bedtime routine is key in having good sleep health. Separate your sleep time from daily activities that can cause stress or even excitement by practicing a relaxing activity right before bed. Get away from the bright lights, read, journal, or stretch, and allow yourself to let go of your day.
- Exercise Daily: Exercising can improve your sleep quality and quantity, and has been proven to reduce stress and anxiety. While you may not be able to fit a vigorous workout in every day, you should still aim for some kind of activity each day. Try parking a few spaces further from work, taking the stairs, or playing with your dog in the park!