Healthy sleep habits can make a big difference in your daily life. Research shows that poor sleep has immediate adverse effects on your hormones, exercise performance, and brain function. So I suggest you try to keep the following sleep practices consistently:
- Exercise at least two hours before you go to bed, but not any sooner. It won’t give your body enough time to relax and calm down if you just lifted weights or ran 2 miles, so make sure to plan in advance. When you do your exercising at least two hours before going to bed it will help you get a better night’s rest since your body will be tired out. Try it!
- Establish a bedtime routine that includes the time you wake up every morning and the time you go to bed. It is very important to set up a bedtime routine so that your body knows when it is time for it to rest and to get a quality sleep schedule established. You can sleep in a little on the weekends, just don’t sleep away the whole morning. If you can get a routine set up and stick with it that will tell your body when it is time for it to sleep, recover, and relax
- Drink chamomile or herbal tea. It is ideal to drink it a few hours before going to bed but not right before. There are obvious reasons why you don’t want to drink a lot of water or tea right before you go to bed. However, tea can help you relax before going to sleep.
- Eat at least 2 hours before you go to bed. If you eat right before going to sleep it can cause a stomach ache and alter the way you digest your food. Don’t allow your stomach to cause you not to be able to sleep. Have your dinner earlier at night and limit snacks at night.
- Turn off your TV and put away your phone. The blue light that is emitted from your television, tablet or cell phone is harmful to the brain and can trick your brain into believing it is not time to go to bed and keep you up. Turn those devices off or put them away. If you need to relax your body and mind before you fall asleep, try to listen to some music or a podcast or read a book instead of turning on your TV.
- Don’t consume any caffeine later in the day. If you have caffeine after 3 pm it can disrupt your sleep that night. If you need a pick-me-up in the afternoon, try having a cup of green tea at about 2 pm, and then switch over to drinking water for the remainder of the day. You can also go for an afternoon walk to wake yourself up and refresh your spirit so you can complete your day.
- Don’t take multiple or long naps during the day. If you like to take naps, limit them to 30 minutes to one hour during the day. If you take a nap at night it can disrupt your bedtime routine and you will not be able to fall asleep at your regular time.
- Don’t drink too much alcohol before going to bed. If you have a couple of drinks, make sure to have a couple of glasses of water afterwards before going to bed. Alcohol can disrupt your sleep. You will have a lower quality of sleep when your system has alcohol in it and you will not wake up feeling well-rested. You also might wake up more often during the night.
- Be sure that the temperature of your bedroom is the ideal combination of cool and cozy. You don’t want to be too cold or too warm while you are sleeping. Otherwise, you will not get the high-quality rest that your body needs. For airflow, turn on a fan, but also add another blanket to your bed in case you get cold.