We spend at least a third of our lives sleeping, so it's important we make our sleep count. A good night's sleep is just as important as a healthy diet and regular exercise in maintaining good health. Several studies show that poor sleep can negatively effect the brain and body from impaired memory and cognitive function to increased risk of heart disease or weight gain.
If you want to lead a healthy life, quality sleep should be made a priority. Since everyone sleeps, it shouldn't be that hard to sleep well. Here are 8 evidence-based tips to sleep better at night.
1. Go into night mode
Light, especially the harsh blue light emitted from screens, can disrupt sleep. Put your devices in night mode and try to limit your use of phones, tablets, and laptops in the evening. The blue light impacts your circadian rhythm by stimulating the brain and tricking the brain into thinking it's still daytime.
2. Unwind before bed
Many people have trouble falling asleep when they have a lot on their minds. Stress and anxiety will keep you up at night, so it's important to unwind before bed. Do some breathing or meditation exercises to calm you down. You should try and stop working at 30 minutes to an hour before going to sleep.
3. Write everything down
If you are worrying about work, remove those thoughts from your head by writing them down. According to research from Baylor University, people who wrote down their to-do lists fro the next day were able to fall asleep faster.
4. Optimize your bedroom environment
In order to get the best sleep of your life, you need to create an ideal bedroom environment. Your bedroom should be quiet, dark, and organized to get a good night's sleep. Noise, external lights, and clutter have all been shown to affect sleep quality. One study found that around 50% of participants noticed better sleep when reductions in noise and lighting were introduced.
5. Keep your bedroom cool
One of the primary reasons for tossing and turning at night is temperature regulation. The idea temperature of sleep is fairly cool, between 60-68 degrees. Temperatures in this range help facilitate the decrease in core body temperature that initiates sleepiness.
6. Exercise regularly
For those who have trouble falling asleep, your solution may be found at the gym. Regular exercise during the day is a great way to ensure a good night's sleep. One study found that exercise nearly halved the amount of time it took to fall asleep and helped participants sleep 41 minutes longer at night.
7. Keep a consistent schedule
This is one of the most important rules to follow if you want to sleep better. Waking up at the same time everyday, even on weekends, will synchronize your circadian rhythm and help you wake up feeling refreshed and well-rested. Maintaining a regular schedule, specifically wake up time, will ensure that all the proper hormones are being released at the right time.
8. Get a comfortable mattress
Comfort is key when sleeping, and the right mattress can do wonders for you! You need a mattress that will provide the perfect amount of support for you back and neck. The Eight Smart Mattress was designed to align the neck and spine and cradle the body in all the right places. Remember that mattresses sag with time, so if you've had your mattress for more than 8 years - it's time for an upgrade.