The Science of Sleep: How to Optimize Your Nightly Rest

There’s nothing worse than waking up and feeling utterly exhausted. A good night’s sleep is just as important to our overall health as exercise and eating a balanced diet. However, for many of us, prioritizing sleep and establishing good sleep habits can be a struggle. Due to hormonal fluctuations, it can be more difficult for women to sleep as much as they want and need to. Although sleep can pose challenges, we can make adjustments to our daily routine that may help us achieve a better night’s sleep in no time.

Watch What You Eat And Drink At Night

One of the most important things to consider when getting a good night’s sleep is what we do in the evening. First, limit fluids before bed. This one is likely common sense. The more you drink, the more likely you are to have to get up and use the bathroom during the night. For some people, that bathroom trip will make it very difficult to fall back asleep, or it might mean the end of the night’s sleep altogether. It’s also important to discontinue caffeine use several hours before bed. Caffeine is a stimulant that keeps your mind going long after your body wants to sleep.

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Eating late at night can have similar effects to drinking. Late-night meals or even snacks can wreak havoc on the digestive system. Depending on what you eat, they may also cause issues like acid reflux or other ailments. Try to avoid consuming anything for one to two hours before retiring for the evening.

Turn Off The Electronics

We know, this one is so tough, but it’s really important. A Harvard study found that blue light had a significantly negative effect on sleep compared to other types of light.

“While light of any kind can suppress the secretion of melatonin, blue light at night does so more powerfully. Harvard researchers and their colleagues conducted an experiment comparing the effects of 6.5 hours of exposure to blue light to exposure to green light of comparable brightness,” the study explains.

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That kind of data doesn’t lie. The best thing to do if you need to wind down before bed is to read a book. And we’re not talking on a tablet, but an actual book with pages. It might be an adjustment, but it’s worth it.

Establish A Sold Sleep Pattern

This one might seem impossible for moms who have kids participating in activities at all hours. However, establishing a good bedtime routine and waking up at a consistent time is just as important for adults as it is for young people. Getting a solid seven to nine hours a night is best for our physical and mental health. If we create a sleep schedule and stick to it, our bodies will naturally adjust in a few weeks, and it will become second nature.

Try A Natural Supplement

While our bodies naturally produce melatonin, sometimes we need a boost, and taking a melatonin supplement may help. According to the Cleveland Clinic,

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“Melatonin is an important part of your daily routine, even if you don’t know it. It helps your body get ready to sleep at night and wake you up in the morning. If something throws your melatonin out of whack, you might notice symptoms of a sleep disorder.”

It’s essential to check with your healthcare provider before starting any supplements or medications.

Create A Sleeping Oasis

Find the pillow, mattress, sheets, and blankets that make for a comfortable sleeping environment. If you enjoy white noise, consider investing in a machine that helps produce your favorite sounds. Blackout curtains are ideal for individuals who prefer a dark room for sleeping. Ensure the room temperature is comfortable so that you won’t wake up too hot or too cold hours later.

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Creating the best sleep situation may take trial and error until you find the perfect mix, so give yourself some grace.