If you’ve ever woken up feeling groggy despite getting a full night’s rest and maintaining a healthy lifestyle, you may be wondering what’s causing this. The answer could lie in your daily habits. In this article, we will delve into five essential practices that can improve the quality of your sleep, allowing you to wake up refreshed.
Participate in Physical Activity
While it may seem obvious, it’s crucial to incorporate exercise into your daily routine on a consistent basis. This doesn’t necessarily mean intense workouts or lengthy martial arts sessions; even a 30-minute stroll or stretching and mobility exercises on rest days can suffice. The goal is to boost circulation, increase heart rate, and activate muscles. Research has indicated that a regular exercise routine can enhance sleep duration, efficiency, and quality. Although the timing of exercise may impact sleep, engaging in physical activity at any point in the day can be highly beneficial, so choose what works for you!
Embrace Cold Temperatures
Although the temperature setting in your room may be a contentious issue between partners, if you prefer cooler temperatures, science is on your side. In our blog post, “Taking the Plunge: Benefits of Cold Exposure,” we at Wodify endorse the health and wellness advantages of colder environments. Therefore, we highly recommend lowering the thermostat at night. A study by The National Library of Medicine found that elevated temperatures disrupt slow-wave sleep (SWS) and rapid eye movement (REM) sleep. To experience deep sleep, set the thermostat to the recommended 65°F before retiring for the night.
A peaceful environment can help your mind unwind from the day’s events. While some individuals may require background noise to fall asleep, such as a television, it’s best to minimize blue light exposure (more on this later). Consider using a white noise machine or a fan, which can both cool the room and provide a soothing hum to lull you into deep REM sleep. A quieter space leads to less sleep disruption.
Reduce Screen Time and Limit Exposure to Blue Light
Given the prevalence of computers, smartphones, and televisions in our lives, our eyes and minds often do not receive adequate rest. The National Sleep Foundation recommends turning off these devices at least 30 minutes before going to bed. Dimming the lights and closing the curtains can further prepare you for a peaceful night’s rest. The absence of light signals your brain to start winding down. Additionally, consider purchasing blue-light-blocking glasses, which are affordable and widely available. These glasses are designed to alleviate eye strain and promote better sleep.
Encourage Consistency and Relaxation
Establishing a circadian rhythm is crucial for optimizing your sleep. This internal clock regulates your body’s sleep-wake cycle. If you find yourself getting sleepy at the same time every night, that’s your circadian rhythm at work. Maintaining consistent sleep and wake times allows your body to release melatonin, the hormone responsible for inducing sleepiness. Note that melatonin isn’t just available as an over-the-counter supplement; it’s a natural hormone released in your body at night. To encourage optimal sleep, combine regular sleep and wake times with nightly routines that signal to your brain that it’s time for bed. This will help melatonin production kick into high gear every evening.