Tips for Better Sleep

Many of us do not realize how important sleep is. We delay going to sleep by doing a host of things that keep us up at night. Insufficient sleep is linked to increased cortisol, the body’s main stress hormone. It can lead to rapid weight gain, causing overweight/obesity, insulin resistance leading to pre-diabetes or type 2 diabetes, and high blood pressure. It is recommended that adults sleep 7 or more hours. Children and teens need more sleep depending on their age. Not only are the number of hours you sleep important, but the quality of sleep also matters. Poor sleep quality includes still feeling tired after getting enough hours of sleep and repeatedly waking up during sleep. Consider using the following tips for improving your sleep:

Set a Bedtime and be Consistent!

Set a bedtime that is early enough for you to get 7 or more hours of sleep each night.Be consistent with this bedtime every day, including weekends and during vacation.

Eating and Drinking Limits

It is best to stop eating about 3 hours before going to sleep. Insulin resistance increases at night, causing those late-night calories from the food you’re eating to be stored as fat. It is not always easy to avoid eating before bed due to busy schedules, but if you must, eat a light healthy snack (e.g., Greek yogurt, fruit, vegetables with hummus, etc.). Limit drinking before bedtime, so that your sleep is not interrupted by multiple trips to the restroom.

Be Wary of Caffeine and Alcohol

Caffeine is a stimulant that will keep you awake. It should be avoided in the afternoon and evening. Alcohol should be avoided before bed. It will cause your sleep to be restless.

Put away Electronic Devices

Electronic devices (e.g., cell phones, tablets, and computers) should be put away at least 30 minutes before bedtime. These devices emit blue light, which reduce the production of melatonin, a hormone in your body that plays a role in sleep.

Healthy Diet and Exercise

Healthy eating habits are associated with better sleep. Have a balanced diet that is richin fresh fruits, vegetables, whole grains and low-fat proteins. Limit foods with added sugars. Exercise and sleep have a direct relationship with each other. Exercise can help you have a better sleep and sleep can help you perform better exercise.

Find a Relaxing Bedtime Routine

Create a relaxing bed-time routine you can do at least 30 minutes before bed. Try activities such as listening to music that calms you, reading a book, a warm bath or shower, stretching, yoga, and even mindful meditation.

Seek Licensed Medical Professional Help

If you suspect you are experiencing a sleep disorder, you may want to consider seeking help from a licensed medical professional. Also, some medications can disturb sleep. If you suspect this is happening, you may want to speak with your doctor to see if your medication can be changed.