Titus Perry
3/1/2025
Many people struggle getting a good night's rest, and I have been subject to this at times as well. Busy schedules, stress, and a sleep environment that isn't conducive to healthy sleep can be altered.
Sleep is MANDATORY for good health and longevity. It is the least negotiable factor when it comes to living a healthy lifestyle. Adequate quality and quantity of sleep will lower stress levels, improve recovery from exercise, detox the brain and other organs, support muscular strength and development, support blood glucose levels, rejuvenate the skin, boost immunity, and encourage healthy hair growth just to name a few.
Here, I'll cover 5 basic habits you can adopt to ensure you are able to rest soundly night in and night out.
START & STOP EATING SOONER
What do I mean by this you might ask? This concept touches on how our bodies circadian rhythms (our sleep/wake cycle) is intimately connected to our digestive system. When you are awake and exposed to light (both natural and artificial), your digestive system is most active. This is why it's best to eat your largest meals earlier in the day. It becomes less active and goes into rest mood as light exposure diminishes.
This means that if you eat late in the day, especially large meals, it's more likely to be stored for later use rather than burned for fuel. Condense your feeding window to 12 hours of the day or less and be sure to finish eating at least 3 hours prior to falling asleep.
KEEP YOUR BEDROOM AS DARK AS POSSIBLE
Maintaining a dark sleep environment is important for optimizing our circadian rhythms. Our circadian rhythm is dependent on light exposure and uses this as its primary marker for when to sleep and when to wake. Darker rooms maximize natural melatonin production and minimize distractions leading to a quieter mind and a shorter latency period (the time it takes to fall asleep).
NO SCREENTIME BEFORE BED
This point is tied into the one above it, and that has to do with light exposure. Artificial lights on our phones, TVs, and laptops can all disrupt our natural sleeping patterns and can make it difficult to fall asleep as the additional light exposure tricks our bodies into believing it is day even when it's not.
The result is elevated cortisol, blood glucose, and adrenaline, which is needed to wake you up and keep you up.
BE ACTIVE DURING THE DAY
Sometimes you may find it difficult to fall asleep because you legitimately just have too much energy. Try engaging in more intense activity during the day to help get rid of that excess energy. Exercise in the form of weightlifting, running, cycling, or sports for at least 1 or 2 hours of the day can be a game changer in the quality of your sleep.
KEEP YOUR ROOM COOL
Trying to sleep in a hot, muggy room is next to impossible for the majority of us, and for good reason. The human body is most relaxed and sleeps most soundly when surrounding temperatures are between 60-67 degrees Fahrenheit. There is room for small variation among individuals, but this holds true for most.
HONORABLE MENTION - MELATONIN
This is what I would typically refer to as a last resort. The above suggestions are to be followed consistently and form the foundation of your sleep routine. Other methods do exist, though are not typically recommended for long term reliance.
Kommentare