Sleep – and getting enough of it – is undoubtedly one of the BEST things we can do for our health.
But for so many of us, getting a great night’s sleep is a challenge that can quickly become a source of stress and frustration. If you’re keen to improve your shut-eye, this edited article from Authority Nutrition is bursting with tips on how you can sleep better tonight.
Sweet dreams…
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A good night’s sleep is just as important as regular exercise and a healthy diet.
Research shows that poor sleep has immediate negative effects on your hormones, exercise performance and brain function (1, 2, 3, 4, 5).
For both adults and children, it can also cause weight gain and increase disease risk (5, 6, 7).
In contrast, good sleep can help you eat less, exercise better and be healthier (2, 8, 9, 10).
Over the past few decades, both sleep quality and quantity has declined. In fact, many people regularly get poor sleep (11, 12).
If you want to optimize your health or lose weight, then getting a good night’s sleep is one of the most important things you can do.
Here are 17 evidence-based tips to sleep better at night.
Increase Bright Light Exposure During the Day.
Your body has a natural time-keeping clock known as your circadian rhythm (13, 14).
It affects your brain, body and hormones, helping you stay awake and telling your body when it’s time to sleep (14, 15).
Natural sunlight or bright light during the day helps keep your circadian rhythm healthy. This improves daytime energy, as well as nighttime sleep quality and duration (16, 17, 18).
In patients with insomnia, daytime bright light exposure improved sleep quality and duration. It also reduced the time it took to fall asleep by 83% (19).
A similar study in the elderly found 2 hours of bright light exposure during the day increased the amount of sleep by 2 hours and sleep efficiency by 80% (20).
To date, most of the research is in patients with severe sleep issues. However, even if you have average sleep, daily light exposure will most likely help improve it.
You can achieve this by getting daily sunlight exposure or, if this is not practical, invest in an artificial bright light device or bulbs.
BOTTOM LINE:Daily sunlight or artificial bright light can improve sleep quality and duration, especially in those with severe sleep issues or insomnia.
Reduce Blue Light Exposure in the Evening.
Exposure to light during the day is beneficial, but nighttime light exposure has the opposite effect (21, 22).
Again, this is due to its impact on your circadian rhythm, tricking your brain into thinking it is still daytime. This reduces hormones like melatonin, which help you relax and get deep sleep (23, 24).
Blue light is the worst in this regard, which is emitted in large amounts from electronic devices like smartphones and computers.
There are several popular methods you can use to reduce nighttime blue light exposure. These include:
- Wear glasses that block blue light (24, 25).
- Download an app such as f.lux to block blue light on your laptop or computer.
- Install an app that blocks blue light on your smartphone. These are available for iPhones and Android phones.
- Stop watching TV and turn off any bright lights 2 hours before heading to bed.
Read more here: How Blocking Blue Light at Night Can Transform Your Sleep.
BOTTOM LINE:Blue light tricks your body into thinking it’s daytime. There are several ways you can reduce blue light exposure in the evening.
Don’t Consume Caffeine Late in the Day.
Caffeine has numerous benefits and is consumed by 90% of the US population (26, 27, 28, 29, 30).
A single dose of it can enhance focus, energy and sports performance (31, 32, 33).
However, when consumed late in the day, the stimulation of your nervous system may stop your body from naturally relaxing at night.
In one study, consuming caffeine up to six hours before bed significantly worsened sleep quality (34).
Caffeine can stay elevated in the blood for 6–8 hours. Therefore, drinking large amounts of coffee after 3–4 p.m. is not recommended, especially if you are caffeine sensitive or have trouble sleeping (31, 35).
If you do crave a cup of coffee in the late afternoon or evening, then stick with decaffeinated coffee.
BOTTOM LINE:Caffeine can significantly worsen sleep quality, especially if large amounts are consumed in the late afternoon or evening.
Try to Sleep and Wake at Consistent Times.
Your body’s circadian rhythm functions on a set loop, aligning itself with sunrise and sunset.
Being consistent with your sleep and waking times can aid in sleep quality in the long-term (42).
One study found those who had irregular sleeping patterns and went to bed late on the weekends reported poor sleep (43).
Other studies have highlighted that irregular sleep patterns can alter your circadian rhythm and levels of melatonin, which signal your brain to sleep (43, 44, 45).
If you struggle with sleep, try to get in a habit of waking up and going to bed at a similar time each day and night. After several weeks, you may not even need an alarm.
BOTTOM LINE:Try to get into a regular sleep/wake cycle, especially on the weekends. If possible, try to wake up naturally at a similar time every day.
Optimize Your Bedroom Environment.
Many people believe that the bedroom environment and its setup are key factors in getting a good night’s sleep.
This can include aspects such as temperature, noise, furniture choice and arrangement, external lights and more (79).
Numerous studies have highlighted that external noise, often from traffic, can cause poor sleep and long-term health issues (80, 81, 82).
One study investigating the bedroom environment of women found that around 50% of participants noticed improved sleep quality when reductions in noise and lighting were introduced (83).
To optimize your bedroom environment, try to minimize external noise, light and artificial lights from devices like alarm clocks. Make sure your bedroom is a quiet, relaxing, clean and enjoyable place.
BOTTOM LINE:Try to optimize your bedroom environment by eliminating external light and noise and making it a generally relaxing environment.
Don’t Eat Late in the Evening.
Late-night eating may negatively impact both sleep quality and the natural release of growth hormone and melatonin (90, 91, 92, 93, 94).
That being said, a high-carb meal eaten a few hours before bedtime may help you fall asleep faster and improve sleep quality.
This is likely due to its effect on the hormone tryptophan, which can make you feel tired (95).
In one study, a high-carb meal eaten 4 hours before bed helped people fall asleep faster (96, 97).
Interestingly, one study found that a low-carb diet also improved sleep, indicating that carbs are not always necessary, especially if you are used to a low-carb diet (98).
BOTTOM LINE:Consuming a large meal before bed can lead to poor sleep and hormone disruption. However, eating carbs a few hours before bed may help.
Relax and Clear Your Mind in the Evening.
Many people have a pre-sleep routine that helps them relax.
Relaxation techniques before bed have been shown to improve sleep quality and are another common technique used to treat insomnia (99, 100, 101).
In one study, a relaxing massage improved sleep quality in ill patients (102).
There are many strategies you could try, including listening to relaxing music, reading a book, taking a hot bath, deep breathing and visualization.
Test different methods and find what works best for you.
BOTTOM LINE:Relaxation techniques before bed can be useful, and have even been used to treat insomnia.
Exercise Regularly, But Not Before Bed.
Exercise is one of the best science-backed ways to improve your sleep and health.
It can enhance all aspects of sleep, and has been used to reduce symptoms of insomnia (122, 123, 124, 125, 126).
One study in the elderly found that exercise nearly halved the amount of time it took to fall asleep and helped them sleep 41 minutes longer at night (125).
In insomnia patients with severe issues, exercise provided more benefits than most drugs. Exercise reduced time to fall asleep by 55%, total night awake time by 30%, anxiety by 15% and increased total sleep time by 18% (127).
Although daily exercise is key for a good night’s sleep, performing it too late in the day may also cause problems falling asleep for some people.
This is due to the stimulatory effect of exercise, which increases alertness and hormones like epinephrine or adrenaline. However, some studies show no detrimental effects, so it clearly depends on the individual (128, 129, 130).
BOTTOM LINE:Regular exercise during daylight hours is one of the best ways to ensure a good night’s sleep.
Take Home Message.
Sleep plays a key role in your health.
One large review found that insufficient sleep increases obesity risk by 89% in children and 55% in adults (133).
Other studies have concluded that less than 7–8 hours per night increases your risk of developing heart disease and type 2 diabetes (134, 135, 136).
If you are interested in optimal health and well-being, then you should make sleep a top priority in your life.
This edited article was originally published on Authority Nutrition.
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