Asian Woman stretching in bed after better sleep

Five Scientifically-Proven Tips For Better Sleep

Sleep is for the weak? No — sleep makes you strong! A lot of young folks nowadays seem to be having trouble getting a well-deserved, good night’s rest, and that gets in the way of our lives.

Studies have shown that a good night’s sleep drastically improves quality of life – from productivity to overall mental and physical health. So, why don’t we prioritize a good night’s sleep? To be honest, some of us might not even know how.

Here are a few tips that you can use to get a good night’s sleep, proven by science!

Sleep in a cool, dark place

Our bodies are highly sensitive to light – with the slightest amount turning on our systems. This is why it is essential to create a cool, dark, and quiet environment in your bedroom.

Light, especially blue-light, tells our body to stop making melatonin – essentially our “sleep hormone”. Even the smallest amount of light can affect us, so consider getting blackout blinds or using an eye mask to block out light. Your bedroom should also be well-ventilated and be kept at a cool temperature.

Avoid caffeine

As we all know, caffeine acts as a stimulant that keeps you awake. But, a lot of people are unaware that caffeine has a long half-life and stays in your body even when you don’t realize it. The residual caffeine lingering in the bloodstream makes it more difficult to catch quality sleep.

Italians don’t drink coffee after noon for a reason. Thus, caffeine should be avoided up to six hours before your regular bedtime if you’d like to really enjoy a good night’s rest.

Don’t eat three hours before bed

It takes 40 to 120 minutes for your body to start the digestion process. But, this timeframe may increase depending on what you eat – the denser the food, the longer it takes.

Avoid having food up to three hours before bedtime, especially avoid eating a whole meal.

Treat the bed as a no-phone zone

We all know that blue-light emitting screens can ruin our goals for a good night’s sleep. This is because they delay our bodies from starting their melatonin production. But yet…how long before bed do you put your phone away?

Sleep experts highly recommend avoiding screens at least an hour before bedtime. Certain studies also recommend keeping your phone some distance away from you or at least in airplane mode, as preliminary results show that waves emitted from our phones can disrupt our bodies’ ability to fall into REM sleep.

Establish a bedtime routine

We’re all creatures of habit, and whether we like it or not, our bodies enjoy routine. Creating and following a bedtime routine will help your body recognize that it should start shutting down.

The best thing to add to your pre-bedtime routine is relaxing activities. Consider taking a shower or reading a book. Better yet, if you’re the type, consider meditation – that way, you can reflect upon your day, yourself, and the day to come.

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