SLEEP HYGIENE
Quality sleep has innumerable benefits. Good sleepers tend to eat less calories, have better health markers and lower stress levels. From improved concentration to better overall health, quality sleep should be prioritized by everyone.
1. Have a regular sleep schedule
Aim to have a consistent sleeping schedule every day of the week. Go to sleep at around the same time and wake up around the same time each day.
2. Avoid screens
Looking into your phone or watching television right before bed can stimulate your brain and make it more difficult to fall asleep. Try replacing that with reading a book.
3. Monitor caffeine intake and other stimulants
Caffeine has a half-life of 5-6 hours. That means if you drink 200 mg of caffeine at noon, you still have 100 mg(half) in your system at 6 pm. Consider discontinuing or limiting caffeine intake around noon each day.
4. Sleep in complete darkness
Use blackout curtains and shut off any unnecessary lights to ensure a dark sleeping environment.
5. Sleep in a quiet and cool environment
Sleep in a silent room or use a fan/white noise to mask external noises. A cool environment tends to support better sleep as well. To monitor body temp through the night, you could invest in a heat diffusing mattress topper(chili-pad or eight sleep)
6. Exercise and eat well.
Perform some exercise throughout the day. Weight training or brisk walking are great options. Eat a nutrient dense and balanced diet. Avoid heavy meals before bedtime.
7. Invest in a quality bed and pillow
If your sleep still suffers, it may be a wise investment to purchase a new bed and pillow that fits your body.