Sleep is an essential human need that affects our ability to feel rested and energized for the next day. Quality sleep supports mental and physical health and contributes to the overall quality of life. However, many factors can interfere with a good night’s sleep, from work stress and family responsibilities to illnesses. Fortunately, there are several tools and techniques that can help improve the quality and quantity of sleep.
Stick to a sleep schedule: Set aside no more than eight hours for sleep. The recommended amount of sleep for a healthy adult is at least seven hours. Go to bed and get up at the same time every day, including weekends. Being consistent reinforces your body’s sleep-wake cycle 1.
Pay attention to what you eat and drink: Avoid heavy or large meals within a couple of hours of bedtime. Nicotine, caffeine, and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can interfere with sleep 1.
Create a restful environment: Keep your room cool, dark, and quiet. Exposure to light in the evenings might make it more challenging to fall asleep. Avoid prolonged use of light-emitting screens just before bedtime. Consider using room-darkening shades, earplugs, a fan, or other devices to create an environment that suits your needs 1.
Limit daytime naps: Long daytime naps can interfere with nighttime sleep. Limit naps to no more than one hour and avoid napping late in the day 1.
Include physical activity in your daily routine: Regular physical activity can promote better sleep. However, avoid being active too close to bedtime 1.
Manage worries: Try to resolve your worries or concerns before bedtime. Jot down what’s on your mind and then set it aside for tomorrow 1.
Use aromatherapy: Using aromatherapy is one of the easiest ways to boost your sleep quality. It’s been scientifically proven that lavender and jasmine oils make you fall asleep faster and sleep deeper 2.
Practice good sleep hygiene: Just like dental hygiene involves regularly brushing and flossing to maintain your teeth, sleep hygiene is all about practicing good habits that help you get good sleep consistently 3.
Sleep in cooler temperatures: The temperature of your bedroom can make a significant difference in your sleep quality. The best room temperature for sleep is approximately 65 degrees Fahrenheit (18.3 degrees Celsius). This may vary by a few degrees from person to person, but most doctors recommend keeping the thermostat set between 60 to 68 degrees Fahrenheit (15.6 to 20 degrees Celsius) for the most comfortable sleep 4.
Take supplements: There are several supplements that can help improve the quality of your sleep such as magnesium threonate which crosses the blood-brain barrier and has many positive cognitive effects 5, apigenin which acts as a chloride channel agonist helping shut down the forebrain preparing the body for sleep 6, and L-theanine which affects neurotransmitters promoting relaxing brain activity 4.
By following these tips and using these tools, you can improve the quality and quantity of your sleep, leading to better overall health and well-being. For a consolidated list and a few additional tools check out our Sleep Protocols.
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