When most people consider ways to look and feel younger, they often think of making dietary changes, anti-aging creams, and exercising. However, one of the most effective ways to look and feel your best is also the most ignored: getting a good night of sleep.
According to data from the Centers for Disease Control and Prevention (CDC), one in three American adults do not get the recommended seven to nine hours of sleep per night. However, those who do consistently get the recommended amount of sleep experience improved concentration and focus, reduced risk of heart disease and stroke, better functioning immune systems, and decreased inflammation. If you have been looking to reap the rewards of sleep, here are five ways that you can upgrade your evening routine.
Use a light-blocking eye mask
Light can majorly disrupt your sleep routine. Whether coming from the TV, another room, or the outside, light essentially tells your brain that it is time to be awake. Light has even been named as one of the top external factors to affect sleep quality.
If you consistently face excess light in your room at night, start using a light-blocking eye mask. Instead of relying solely on light-blocking curtains, an eye mask can go with you wherever you travel and can filter light coming from inside your home. When looking for a quality sleep mask, be sure to find one that is specifically designed to block light (since traditional sleep masks only filter a small portion of light). One quick online search will yield a number of fantastic options.
Wear comfortable clothing to bed
Never underestimate how disruptive an uncomfortable set of pajamas can be. A top that is too tight, or fabric that is scratchy, can interrupt your sleep without you even knowing. Whether you prefer to wear pajamas, nightgowns, or tops, make sure that all of your bedtime clothing is comfortable and properly fitting. The right clothing can help you drift off faster and leave you feeling more refreshed in the morning.
Turn the temperature down
If you are like the majority of people, you leave your heat or AC programmed somewhere in the 70s. This is wise for the daytime, but if not changed in the evening, temperatures in this range can disrupt your sleep. Research has shown that the optimal temperature for sleep ranges between 60 degrees to 67 degrees. While this may sound chilly, it actually helps your body temperature cool off more quickly, and ensures a higher quality of sleep. So, when bedtime is approaching, don’t be shy when turning the temperature down.
Try a high-quality melatonin supplement
While it is always important to check with your doctor first, melatonin has become a go-to for many who experience occasional insomnia. Melatonin is naturally produced in the body, and levels of it rise several hours before going to bed. For those who have had several evenings of insomnia in a row, a melatonin supplement can often be the push needed to get good rest.
Limit caffeine and electronics hours before bed
Aside from light, electronics and caffeine are two of the most significant sleep disruptors. If used too close to bedtime, just one by itself can cause a miserable night of sleep.
How far in advance should you stop using both caffeine and your electronic devices? For caffeine, experts recommend having your last coffee or energy drink at least six hours before you plan to go to bed. Additionally, you should put your phone away and stop watching television at least 30 minutes before falling asleep. Ideally, you will want to put all electronic devices away one to two hours before bed for the best results.
By following the above strategies, you can enhance your sleep quality beginning this week. If practiced over time, you will start to look and feel better than you ever expected.
Personal Trainer Sheila Olson encourages her clients to stay positive and incorporates mindfulness and practices for reducing negative talk into her sessions. She created FitSheila to spread the word about her fitness philosophy.