Top 3 Strategies for a Restful Sleep
- Jamey Merkel
- Apr 18
- 3 min read
Updated: Jun 6
In our fast-paced, modern lives, quality sleep is often sacrificed at the altar of productivity and busy schedules. However, the importance of adequate sleep cannot be overstated. The benefits of a good night's sleep include, but are not limited to, achieving peak physical and mental performance, enhanced cognitive function and a strengthened immune system. If you find yourself tossing and turning, struggling to get the rest you need, keep reading for my top three science backed tips to optimize your sleep. Grab your pillow and teddy bear and get reading!
Establish a Consistent Sleep Schedule
One of the most effective ways to improve sleep quality is to establish a consistent sleep schedule. Our bodies operate on a circadian rhythm, a natural internal process that regulates the sleep-wake cycle. Irregular sleep patterns can disrupt this rhythm, leading to difficulty falling asleep and staying asleep.
To combat this, aim for a consistent bedtime and wake-up time, even on weekends. This helps regulate your body's internal clock, making it easier to fall asleep and wake up naturally. Start by anchoring your wake up time as it is the time you have the least control over due to work, school and other activities. Studies have shown that maintaining a consistent sleep schedule is associated with improved sleep quality and overall well-being (Hirshkowitz et al., 2015).
Create a Relaxing Bedtime Routine
Creating a relaxing bedtime routine can signal to your body that it's time to wind down and prepare for sleep. Engage in calming activities in the hour leading up to bedtime, such as reading a book, taking a warm bath, or practicing mindfulness meditation. Dim the lights, invest in non blue light emitting lightbulbs and avoid stimulating activities like watching TV or using electronic devices, as the blue light emitted can interfere with the production of the sleep hormone melatonin (Chang et al., 2015). Additionally, make your sleep environment conducive to relaxation. Keep the bedroom dark, quiet, and cool (like a cave) and investing in a comfortable mattress and pillows. These simple changes can significantly impact the quality of your sleep.
Mind Your Diet
What you eat and drink can have a profound impact on your sleep. Caffeine and nicotine are well-known stimulants that can disrupt sleep, so it's advisable to limit (or elimate completely) their consumption, especially in the 6-8 hours leading up to bedtime. On the other hand, certain foods promote sleep by containing substances like tryptophan, melatonin, and magnesium. Incorporate sleep-friendly foods into your diet, such as almonds, kiwi, and turkey, which are rich in sleep-promoting nutrients. However, be mindful of large meals close to bedtime, as they can cause discomfort and indigestion, interfering with your pillow time.
ready, set, sleep!
In conclusion, achieving better sleep is within reach for those willing to make a few lifestyle adjustments. By establishing a consistent sleep schedule, creating a relaxing bedtime routine, and being mindful of your diet, you can set the stage for a restful night's sleep.
An easy way to think of this is the 3-2-1 Rule:
No food 3 hours before bed (to allow for gastric emptying)
No water 2 hours before bed (to not wake up to urinate)
No electronic devices 1 hour before bed (to reduce blue light exposure).
Remember, the benefits of quality sleep extend far beyond feeling well-rested – they contribute to overall health, well-being, athletic and academic performance and muscle growth. So, prioritize your sleep and reap the rewards of a revitalized and rejuvenated you.
If you need help, my coaching covers all variables including sleep. My job is to help make you better! Simply reach out to book a call with me.
References
Hirshkowitz, M., Whiton, K., Albert, S. M., Alessi, C., Bruni, O., DonCarlos, L., ... & Neubauer, D. N. (2015). National Sleep Foundation's sleep time duration recommendations: methodology and results summary. Sleep Health, 1(1), 40-43.
Chang, A. M., Aeschbach, D., Duffy, J. F., & Czeisler, C. A. (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences, 112(4), 1232-1237.
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