Is something keeping you up at night? It could be late night TV, scrolling on your phone, or a long to-do list that you think about late at night. If so, you are not alone.
A good night’s sleep leaves us feeling energized and refreshed. We’re more positive and better able to concentrate. Turns out, getting enough sleep is important for your health and for keeping your weight under control. According to the Centers for Disease Control and Prevention (CDC), poor sleeping habits are linked to obesity, diabetes, heart disease, and even depression. And insomnia is more common than we think.
When we’re tired, we’re also more likely to make poor food choices. Skimping on sleep can trigger next day munchies. Research found that when people got an extra hour of sleep every night, they consumed less sugar compared to people who slept just five to seven hours.
What you do during the day impacts whether you get quality Zs at night. Here are some habits to help promote a better night’s sleep, even when it may feel like a challenge.
1.Prepare with these bedtime rituals.
Do something calming to get you in the mood for sleep. Drink hot herbal tea (I love chamomile!) or take a hot bath with calming essential oils such as lavender to relax your muscles.
2. Create a sleep sanctuary.
A clean, clutter-free bedroom, fresh linens, black-out shades, a temperatures somewhere in the upper sixties (I know this seems cold, but people sleep better in cooler environments), and a pink noise or white noise machine creates a calm, sleep-friendly environment. Keep TVs and computers out of the bedroom and stay off your phone.
3. Be consistent.
Keeping a consistent sleep schedule is key to maintaining good sleep hygiene. Try to go to bed and wake up at the same time every day (including weekends) so you’re body gets used to a schedule. Avoid “burning the candle at both ends.”
4. Eat well.
Avoid heavy meals or foods high in sugar or fat before bed. Late-night dinners or snacks should be light and nutritious. Sugary foods can keep you awake.
Limit caffeine and alcohol. While alcohol might make you sleepy, it can also reduce the quality of your sleep. As for caffeine, while everyone reacts differently, I suggest skipping it after noon or so.
While the research on sleep-promoting foods is inconclusive. following are some foods commonly thought to help you doze off. These foods contain natural substances that may help promote a good night’s sleep. While we don’t know the extent to how these foods may help you, they are healthy, so you’ve got nothing to lose by trying them: warm milk, kiwifruit, bananas, tart cherries, turkey, nuts and seeds.
5. Exercise regularly.
Exercise promotes sleep. Just avoid doing an intense workout right before bedtime. You might feel energized by it. A relaxing yoga class before bed along with a meditation can be helpful too. Exercising outdoors is also great. In fact, being outside early in the day promotes better sleep at night.
Try this healthy sleep hack: If you’re going to read immediately before bedtime, read a printed book rather than an eBook. The “blue light” emitted from electronic devices keep us alert and may interfere with the body’s natural sleep and wake patterns.
** Looking to get a nutrition tune-up ? If you feel you need additional help with meal planning, food shopping tips, portion control, mindful eating, or creating healthy habits, I’m happy to help. I am offering VIRTUAL NUTRITION COUNSELING SESSIONS and can be reached HERE to discuss your unique needs.
Eat the rainbow for better health