A good night’s sleep can leave you feeling and looking refreshed and rejuvenated. It also has health benefits. For example, sleep is essential to aiding muscle recovery and growth, and if you’re looking to increase muscle mass, your rest days are just as important as your workouts.
Read on for our tips on how you can optimize your sleep routine to promote better physical and mental well-being.
Use tech to make your bedroom the perfect sleep space
A sleep-friendly bedroom is the first step toward improved sleep that will leave you feeling more energized and looking younger. Start by drowning out extraneous noise that might interrupt your rest. Whether it’s music or white noise, you can invest in a mini speaker to play soothing sounds that make it easier to drift off. Make a point to also eliminate extra light from your bedroom. Exposure to light while sleeping impedes the production of melatonin, the hormone that induces drowsiness. The Spruce has a list of blackout curtains you can use to create a dark, sleep-friendly space.
Make sure to get regular physical activity
Regular exercise has many health benefits. It can reduce your risk of obesity and certain diseases, like heart disease, diabetes, and cancer. It also supports healthy weight management. Last but not least, regular exercise can improve sleep. According to Johns Hopkins, you should exercise at least one to two hours before you try to sleep. As your body temperature cools and your endorphin levels subside, you will naturally start to feel drowsy. Aim to get at least 30 minutes of moderate exercise daily for the best results.
Minimize caffeine, energy drink, and alcohol consumption
If you’ve had a bad night’s rest and feel drowsy during the day, you might reach for a cup of coffee or an energy drink to get you through. Unfortunately, these stimulants can impede your natural sleep-wake cycle, making it harder to get your Zzz later. Try to minimize caffeine and energy drink intake, or at least limit it to mornings only. Also, beware when it comes to alcohol consumption. Many people erroneously believe that alcohol supports good sleep because it creates a drowsy effect. However, Everyday Health explains that alcohol actually has a “rebound” effect, causing subsequent alertness that interrupts REM sleep.
Revamp your pre-bed routine to encourage deep sleep
In addition to cutting alcohol, there are some other adjustments you can make to your pre-bedtime routine to maximize sleep. First, stop the use of any devices like cell phones, tablets, or computers before bed. Harvard explains that the blue light such tools emit can impede your sleep-wake cycle. Instead of watching a TV show or scrolling through social media, consider listening to a podcast, meditating, or taking a hot bath. A hot bath can also help alleviate sore muscles and promote relaxation.
Tackle stressors that keep you tossing and turning
You may find that stressors like work, school, or personal relationships keep you up at night. Instead of tossing and turning about these issues, look for ways to combat the stress they create. Healthline offers a list of 16 easy stress-busters you can implement in everyday life. Examples include journaling, spending time socializing, taking a yoga class, and practicing mindfulness. You can also try deep breathing techniques to calm yourself. These small actions can help reduce stress symptoms.
A decent night’s sleep doesn’t have to elusive. The above tips provide actionable steps you can take to improve the quality of the sleep you’re getting every day. Implement them for better rest, so you’ll feel more alert and look younger.