Sleeping is as important as healthy eating and training. Poor sleep has been associated with increased weight gain, reduced training performance and brain function.
Below are few tips to help you improve your sleep
Get some sunlight during the day
Most of us work indoors with minimum exposure to natural sunlight which is very important to keep your circadian rhythm healthy. Circadian rhythm is your internal body clock that tells you when to stay awake and when to fall asleep. It plays a role in how much energy you have during the day and your nighttime sleep quality and duration.
Daytime light exposure has been shown to improve sleep quality and duration for people with insomnia. Also, falling asleep time was reduced by 83%
Reduce Screen Time In The Evening
Your phones and laptops emits large amount of blue light which affects your circadian rhythm. Blueblight tricks your brain it’s still daytime and reduces your melatonin production, the hormone that helps you relax and go to sleep.
You can install some aps that block blue light on your electronic devices, or even better opt to stop screen time 1-2 hours before bedtime. Garb a book instead!
Stop Coffee After 4pm
Caffeine has been shown to reduce sleep quality if taken after 3 or 4pm. If you’re really in the mood for coffee, you can consider the decaffeinated option.
Avoid Naps During The Day
Short naps of 20-30 mins are fine but long ones will also affect your circadian rhythm leading to a poor night sleep.
Keep Sleep Consistency
Irregular STMD sleep patterns affect your circadian rhythm and levels of melatonin. Your body likes routine. Try to have a consistent schedule for your wake and sleep time. After several weeks, you will not even need an alarm!
Set Your Bedroom Temperature
Temperature is a key factor for getting good sleep quality. Studies found that 20C is suitable for most people however you should test different temperatures and see which one is most confortable for you.
Avoid Eating Before Bed
Having a large meal right before sleeping leads to poor sleep (but also weight gain). If you want to have dinner, make sure you eat at least 2 hours before sleeping.
Clear Your Mind In the Evening
There are plenty of things you can do that help you relax before bedtime: meditation, hot bath (hot bath 1.5 hours before sleeping was shown to improve sleep quality) improved sleep quality), reading, listening to relaxing music, breathing exercises and even visualization work! Find out what works for you best and consider including them in your daily night routine to fall asleep faster.
Dona Maria Mesmar, Nutrition Manager