However, as we enter a sleep-deprived world - one where more than 10% of the population sleep less than six hours a night - the link between sleep and humans' general well-being will become even more important.
The importance of sleep and its impact on both mental and physical health have been well established. But how can we maximize our hours in bed? How can we improve our sleep quality? What are some good sleep habits that will help foster the best possible rest?
Here are 10 good sleep habits to embrace, which you may already adopt today!
1. Have a regular bed time and schedule: If you have a specific bed time, your body will learn to relax at that time every night leading up to it. Likewise, you might want to set an alarm in the morning and wake up at the same time every day. This will become important when you start going to sleep and waking up at the same time each day.
2. Block out any exterior light: Light is a powerful stimulant and exposure to it will affect your circadian rhythm (this has been shown to be true even if it's "soft light" like that from a computer screen). If you need to wake up at a certain time for work, set a timer on your phone or computer to turn off the screen about an hour before you want to go to sleep.
3. Use sleeping masks: Like wearing sunglasses at night, use a sleep mask to block out extra light and decrease the need for the blue light of your phone/computer screen that tells your body it's time to wake up. Using eye drops with melatonin can also make it easier and more comfortable for you to fall asleep (and stay asleep).
4. Create a sleep ritual: It might be as simple as having a cup of herbal tea or reading a book before bed, but create something that will relax you and help get you into the zone to fall asleep faster.
5. Exercise regularly: A 2005 study found that working out before bed does not only improve your chances of falling asleep faster, it also promotes better quality of sleep as well.
6. Avoid caffeine after noon: If you use caffeine regularly (especially in the morning), it can disrupt your circadian rhythm and interfere with your ability to fall asleep, leading to short sleep durations. Start practicing better sleep habits at least a week before you want to get into a good sleep cycle.
7. Try out a new pillow: You might be comfortable with your current pillow, but ask your doctor to try out a few different ones that are more supportive of your neck and head in order to maximize circulation during sleep.
8. Ditch the devices before bed: Whether it's your television, phone, or computer, try to abstain from using any sort of screen for at least a couple of hours before bed. The "blue light" that comes from these devices can interfere with your pineal gland's secretion of melatonin (the chemical that induces sleepiness).
9. Practice good sleep hygiene: Regularly remove all objects from your bed that might be uncomfortable (i.e. pens, pencils, rocks, etc.) as they could poke you and disrupt your sleep. Try to keep your room temperature comfortable enough to fall asleep but cool enough to promote better breathing and circulation.
10. Get into bed when you're still awake: If you feel tired enough, get into bed at the same time every night and push yourself to stay awake for at least 30 minutes before you turn off the lights. This way, you're more likely to associate your bed with sleeping and not something else.
These are just some of the things you can do to improve your sleep. The best sleep advice is to customize it to your own needs and schedule.
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