A good night’s sleep is the ultimate recharge.
And it’s not just the next-day drowsiness that is a problem.
Over time, poor quality and inadequate amounts of sleep can impactcardiovascularandmetabolic health1outcomes.
Prioritizing good, restorativesleepis a crucial component of overall health.
All electronics, including your cellphone, TV, and laptop, emit what’s called blue light.
Exposure to thisshortwave light suppresses melatonin production2a hormone that helps you fall asleep.
One study found that checking social media within 30 minutes of bedtime cannegatively affect sleep.
So log off, completely, for a better night’s rest.
This habit blurs the lines between work and downtime.
Instead, you might start to feel work tension and stress when you crawl under the covers.
If you’re a student, this also applies to studying and other schoolwork.
Pay attention to the lighting, though.
If you decide to read, see to it the lights are warm and dim.
It’s also best to avoid sleep-disrupting activities, like watching TV or scrolling through social media.
Caffeineis a stimulant that helps wake you up.
This cutoff will vary person to person, since we each metabolize caffeine at different rates.
Slower metabolizers of the caffeine phytonutrient will want to be especially cognizant of implementing an earlier caffeine consumption cutoff.
Keep in mind that while coffee is a major contributor of caffeine, it’s not the only source.
Some OTC formulas also contain caffeine, so check with your doctor if you take medications to be sure.
This goes for fluids, too.
Your body operates on a 24-hour biological cycle calledthe circadian rhythm.
A lack of sunlight or irregular light environments can alsonegatively affect your mood10and ability to learn.
So, how do you take advantage of light’s sleep-inducing power?
Get a little (natural) help
There are several natural sleep aids that can help.
However, there hasn’t been enough research to determine a standard daily use.
The goal is to get into a relaxed state before your head hits the pillow.
If you’renew to meditationand deep breathing, start small.
Find a quiet spot where you could sit or lie down and practice for five minutes.
Block the blue light
Try keeping your cellphone out of your bedroom.
Charge it in the kitchen or somewhere that’s not within arm’s reach.
The warm water relaxes your muscles and helps relieve pent-up tension, but the benefits go deeper than that.
And when it comes to your bed, there’s a lot that’s involved.
Of course, which mattress and pillow are “best” is extremely subjective.
The key is finding an ideal balance between comfort and support.
Plus, most mattresses come with a 10-year warranty, so you’ll have it for a while.
Keep in mind that it takes some time to adjust to a new bed.
And your room’s temperature is a big part of that.
Decide on a wake-up time and a bedtime, and make it a priority to follow that routine.
