In today’s bustling modern society, we often neglect one of the most important facets of healthy living – sleep. We choose to stay up late working or watching TV without realizing the short and long-term consequences of sleep deprivation. Even when we do get enough sleep, it is often irregular, and in this case, it may disrupt our body’s natural biological functions. We frequently give up sleep because its immediate benefits are not always obvious.
The benefits of sleep, however, are well-documented and research continues to highlight its importance. It boosts productivity and is a major factor in both physical and mental health. Consistent, regulated sleep patterns are imperative to a healthy lifestyle and should be a priority for all people regardless of age.
Here are our ten easy ways to consistently improve your sleep patterns!
- Stick to a sleep schedule: While it may be difficult to adhere to a strict sleep schedule, the benefits are well worth your efforts. A sleep schedule promotes a robust circadian rhythm, which controls the timing of important biological processes. Throwing off your circadian rhythm can contribute to mental disorders such as depression as well as physical ones such as weight gain and diabetes.
- Maximize light exposure: Our circadian rhythm is naturally tied to the 24 hour solar day. Exposing yourself to sunlight during the day triggers your circadian rhythm to send signals to your brain to produce certain hormones at specific times. This energizes the body and also improves nighttime sleep quality. Take the time to get some fresh air whenever possible to get yourself going throughout the day.
- Minimize blue light exposure at night: Our main source of blue light exposure comes from our laptops and smartphones. Our exposure at night before bed can suppress melatonin production, affecting our circadian rhythm and sleep patterns. Studies have linked this phenomenon to an increased risk of weight gain, depression, cardiovascular issues, and other disorders. The best thing to do for yourself is to stay off screens at least an hour before bedtime.
- Restrict naps to specific times: Naps are a popular option, especially among college students, to recharge after a particularly long morning. Studies have shown the benefits of short 10-20 minute power naps, but longer naps can negatively affect sleep. Longer naps can leave you feeling groggy, diminish your productivity, and may also throw off your circadian rhythm, possibly contributing to adverse long-term health issues. Keep naps short and earlier in the day to prevent interfence with nighttime sleep cycles.
- Avoid caffeine later in the day: The vast majority of the US population consumes caffeine on a daily basis. Caffeine helps many of us get through the day without a significant drop in performance. Our bodies, however, may take anywhere from 6-10 hours to process caffeine. This means that consuming caffeine later in the day can significantly reduce sleep quality by disrupting the natural cycle. If you’re craving a cup of coffee at night, try switching to decaf for better sleep.
- No fluids before bed: Waking up in the middle of the night to use the bathroom can be extremely annoying, but it also interferes with your natural sleep patterns. To prevent this from happening, avoid drinking anything two hours before bedtime. This gives your body time to process earlier fluids and helps to ensure your sleep is uninterrupted throughout the night.
- Shower at night: Many people enjoy showering in the mornings to wake themselves up before the coming day, but showering at night can actually improve sleep quality. Showering increases your body temperature both during and after the shower, signaling to your brain that it’s time for bed. If you don’t want to take a full shower at night, simply bathing your feet in hot water is shown to have similar effects.
- Avoid alcoholic beverages: Studies strongly suggest that alcohol inhibits the production of melatonin, which is directly responsible for maintaining our nightly biological cycles. While alcohol may allow you to fall asleep sooner, it suppresses REM sleep and disrupts the timing of the cycle. This significantly reduces sleep quality and can lead to daytime sleepiness.
- Exercise regularly: Exercise has long been known as the best way to improve physical health and sleep. Exercise also boosts mental health levels through the release of hormones and has been shown to reduce the effects of insomnia. In adults without insomnia, a study found exercise to nearly half the time it takes to fall asleep and increase sleep duration by 42 minutes on average. Avoid exercise close to bedtime, however, as it may induce hormones that cause restlessness and alertness.
- See a doctor about regular insomnia: If you often have trouble falling asleep, asking a doctor for advice may be your best option. Regular insomnia can be indicative of many other disorders such as acid reflux or depression. Your doctor may also recommend you switch medications if you are on any. It’s normal to occasionally have trouble falling asleep but playing it safe can never hurt you.
