When was the last time you slept through the night and woke up fully rested? If it’s been awhile, we have some good news—there are some practical things you can do to promote deep sleep.
Here are some of our favorite tips from Arianna Huffington’s latest book, The Sleep Revolution: Transforming Your Life, One Night at a Time.
Move more. Sit less.
Research by the National Sleep Foundation and others has confirmed that exercise is good for sleep. Any physical activity is helpful, so don’t get hung up on what kind of exercise you do, or when, or for how long. The key is to keep your body moving.
Make your bedroom a no-phone zone.
Smartphones are huge distractions that prevent our minds from calming down. They also emit a form of light (blue light) that strongly suppresses melatonin, a hormone that helps control our wake and sleep cycles. Eliminate your phone and all other electronic devices from the bedroom at least 30 minutes before turning out the light.
Keep the temperature cool.
The National Sleep Foundation says our sleep is disrupted below 54 degrees Fahrenheit and above 75. The sweet spot is 65 degrees. If you share a bed with someone who prefers it warmer, ask them to try using an extra blanket instead of turning up the room temperature.
Avoid big meals before bed.
Sleep Revolution confirms the conventional wisdom to avoid eating big meals late at night, especially if you suffer from acid reflux or sleep apnea. Arianna also cites research that discourages eating spicy, sugary, and high-fat foods before bed. These foods interfere with digestion and your body’s ability to go into REM sleep.
Skip the nightcap.
Although alcohol can initially make you tired, it ultimately prevents you from having a good night of sleep. As your body digests it, it goes from acting as a sedative to a sleep disrupter. If you’re reluctant to give up your nightcap ritual, try pouring a cup of herbal tea instead.
Have a dress code.
Arianna recommends having clothes that are worn exclusively in bed. Sleep is a sacred time, so having clothes that are specially dedicated to sleep helps you honor that time and shift into sleep mode.
Meditate or read if you can’t fall asleep.
Rather than lying in bed allowing yourself to become increasingly frustrated and anxious about your inability to sleep, try meditating or reading. If you choose reading, make sure you reach for a real book—not a tablet or e-reader, which emit the same disruptive blue light as smartphones—and one that is unrelated to work.
Do you have any sleep rituals of your own? Let us know in the comments below!
