5 Tips to Improve Sleep Quality
Safe to say, it’s not a secret that eating well and exercising are crucial in preventing disease, promoting overall wellness and enhancing your body’s natural detoxification pathways. Something often overlooked is the value of quality sleep. You could get everything else right, but if you’re not getting adequate sleep, you may have a harder time reaching your health goals.
Sleep deprivation has been shown through research to have the same effects on your body as getting a cold or the stress from a difficult day at work. When you deprive yourself of adequate shuteye, your hunger and satiety hormones can become imbalanced, leading to an overactive appetite which can then lead to the inability to lose weight, increased blood pressure and even premature aging.
So how much is enough? Adults should get anywhere from 7.5-9 hours of sleep per night. Many people have a hard time sleeping which is why we rounded up 5 simple tips to help you sleep better at night.
1. Keep your room temperature between 54 to 68 degrees Fahrenheit.
When you sleep, your body temperature drops naturally to its lowest level of the day. Keeping your room too cold or too warm will interfere with sleep because your body will try to regulate its temperature.
2. Invest in blackout curtains.
Melatonin and Serotonin are hormones essential for a good night’s sleep. The pineal gland in the brain is responsible for the production of these hormones and when it senses light, it stops the production of these hormones. Even the smallest sliver of light can disrupt sleep.
3. Avoid mobile devices, tablets and computers at least 1-1.5 hours before sleep.
Cellphones, tablets and computers emit a blue light that fools the brain into actually thinking its daytime, which prevents the pineal gland from creating sleep hormones. If you use your phone as an alarm clock, also recommended to turn it to airplane mode so it’s not signaling with the nearby cell phone tower which can also disrupt sleep.
4. take a warm soaking bath before bed.
This tip is especially important if you are feeling stressed. When you are stressed out, it is near impossible to fall into a calm, relaxed state to fall asleep. A warm bath with some lavender oil or an Epsom salt bath infused with eucalyptus, mint or lavender is a great habit just before bed to reduce stress and promote restful sleep.
5. Empty your monkey brain.
Write down everything you’re thinking about before you go to sleep. Doing this allows you to empty your stream of consciousness so you are not thinking about them as your brain and body start to relax.