Pillow Talk: 8 Tips to Help You Sleep Better
Education & Research The following eight tips will help you sleep better at night and increase your energy levels throughout the day.
1. Minimize the use of electronics
Scientists have learned that electronics with color screens — iPads, iPhones, televisions and laptops — emit a tremendous amount of blue light, which suppresses the body’s natural production of melatonin, a hormone that controls the body’s sleep cycle.
2. Control the environment
Your sleeping conditions should be cool, dark, comfortable and quiet. There are plenty of ways to control the lighting, temperature and noise level of your bedroom, and the more comfortable you find your sleeping conditions, the better you will sleep.
3. Have a snack
New research has emerged that tells us how hunger is related to sleep, and balancing two metabolic hormones, leptin and ghrelin, is key. Having a light snack, such as a piece of cheese, fruit, or a rice cracker with almond butter before bed may help keep the two hormones balanced so you don’t wake up hungry in the middle of the night.
4. Say no to light
Light triggers wakefulness, which is why it may be difficult to fall back asleep after a trip to the bathroom if you put the light on. If you often get up in the middle of the, using the lowest watt light bulbs in the hall or bathroom may help to stop any triggers to wake up.
5. Avoid loud alarms
Being startled awake can be unpleasant. Trying something gentler may make waking up easier.
6. Stick to the schedule
Having a nightly sleep routine can help your body fall asleep and wake up more naturally.
7. Work out
It is scientifically proven that exercise helps you sleep better!
8. Make it cold
A sleep study has revealed that a sudden drop in body temperature is associated with falling asleep. Consider lowering the thermostat right before bedtime.