The funny thing about better sleep is that it’s one of the best and free ways to repair your body, yet not many people are taking it seriously. Whether it’s because you have a lot of things going on in your mind, have an endless list of things to do, or you are just staying up to watch Netflix, this bad habit of not sleeping has got to give.
When we sleep, our body literally repairs itself on its own—cells regenerate, we get rid of toxic waste, and restore energy among many other things. In fact, having 7-8 hours of uninterrupted sleep has been linked to healthier body weight. So, the next time you’re tempted to pull an all-nighter, just remember these things!
Sleep may be a simple concept but you’ll be surprised to find that many people actually find it hard to catch those much needed quality Zs if they fail to make it a priority. Here are five things you can do to improve your sleep quality!
1. No caffeine late in the day
One of the leading culprits of restless nights is caffeine. Once you indulge in that late night cup of coffee and your body absorbs it, the caffeine will block your brain’s adenosine receptors, which are sleep-promoting chemicals. Therefore, it’s best to stay away from your favorite cup of black coffee at least six hours before bed time.
That doesn’t mean you can’t have your favorite beverages though! Here are some drinks that you can enjoy and still get a good night of sleep!
Decaffeinated Coffee
Warm Almond Milk
Decaffeinated fruit tea
2. Create a night time routine
Don’t underestimate the power of a great night time routine! By doing the same thing every night, you train your body and brain to see these activities as a precursor to sleep. It also greatly helps to reduce anxiety and stress.
Don’t have an idea what you can do? Here’s a little chart to help you!
- Set an alarm for when to start your routine
- Create a pre-bed time playlist to help you relax
- Dim the lights to set the mood for rest
- Take a warm bath to relax and destress
- Jot down your thoughts in a journal to train your brain to release thoughts from the day
- Do a 10 minute meditation session
- Top off the night with something warm to drink such as milk or decaffeinated tea
3. Avoid eating late in the evening
Having a full and filling meal late at night prolongs digestion and raises your insulin and glucose levels, which can greatly interfere with getting your shuteye. Plus, eating late at night can also make you feel lethargic the next day. Stick to a lighter meal filled with protein to curb those late night cravings and stay away from high-sugar and processed foods!
The rule of thumb is to eat your last heavy meal by 6PM and stick to low-medium GI snacks when you feel hunger pains later on in the evening. If you do snack in the evening, make sure you’re no longer munching three hours before bed time!
4. Meditate
With how busy the world is today, it’s become such a task to ease all thoughts and worries away, but meditation can help in clearing the mind! It has also proven to help in reducing insomnia and promoting better sleep. Because of its success rate, many are choosing to make it part of their bedtime routine!
5. Power down
We know it’s tempting to keep scrolling through your phone before you sleep. Some even swear that it’s what helps them sleep better at night! But here’s the real deal; the blue light from your phone, tablet, or any digital screen can suppress melatonin levels and affect your circadian rhythm, also known as your sleep-wake cycle. Sleep experts across the globe are advising that it is best to avoid screens at all costs when you are trying to relax and prepare for a night of rest.
Better nutrition can help for better sleep and a better overall healthy lifestyle longterm. Let us help you make healthy eating enjoyable. Delicious & healthy with more than 1500 quick and simple recipe options, grocery list creation and food delivery service, the DishQuo meal plan is convenient and designed for your busy life.
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