Having trouble sleeping? You’re not alone. Many people have trouble winding down and falling asleep at a good time. Work deadlines, family duties, and technology make it easy to forget bedtime routines.
The good news is you don’t need a complete lifestyle change to improve sleep habits. Making small, consistent changes to your daily routine can help you sleep better and have more energy during the day.
In this article, we’ll explore 10 practical tips for improving sleep. For example, limiting screen time at night signals to your brain that it’s time for bed. Keeping the same sleep schedule trains your body to feel sleepy at a good time. Making your bedroom cool and dark can make it easier to fall and stay asleep.
While picking up new sleep habits takes commitment, it’s worthwhile. Quality sleep plays a big role in physical and mental health. When well rested, people often find they can focus better, be more productive, and engage more during the day.
If you’re struggling with sleep, don’t lose hope! Start small and be consistent. With some easy tweaks to your daily routine, uninterrupted and restful sleep is possible. Sweet dreams!
10 Tips for a Healthier Lifestyle and Better Sleep
Here are 10 secret tips that work for people to lead a healthier lifestyle and better sleep cycle.
1. Limit Sugar-Sweetened Beverages
Research shows that frequent consumption of sugary drinks increases the risk of developing chronic diseases in the long run. For kids especially, the effects on long-term health can be serious.
Pediatricians are seeing young patients develop fatty liver disease, prediabetes, and type 2 diabetes – conditions rarely seen in children before the obesity epidemic.
Scary, right? The good news is we don’t have to completely stop sweet drinks. We are having them sometimes as a treat is okay. But making them an everyday habit can be risky. There are many flavorful, healthier choices instead.
Water is always best for hydration. But if you want flavor, try sparkling waters, lightly sweetened coffees, and teas, or add some citrus to your water. Small swaps like these can reduce your sugar intake a lot over time, while still letting you enjoy a refreshing drink. With so many options available now, you don’t have to sacrifice great taste to make a healthier choice. And getting enough sleep is key too – be sure to use a comfortable side sleeper pillow if you sleep on your side to properly support your neck and spine.
2. Add Nuts to Your Diet
Research by major health groups like Harvard confirms that regularly eating nuts gives big health benefits. The healthy fats, fiber, vitamins, and minerals in nuts help lower LDL (bad) cholesterol and blood pressure. This lowers your risk for heart disease – the #1 cause of death worldwide.
Nuts are also full of antioxidants that fight inflammation and cell damage. The protein and fiber keep you feeling full longer, which can help with weight loss. Studies have found that individuals who consume nuts tend to have lower BMIs and less belly fat compared to those who don’t eat nuts.
So don’t hesitate to include nuts in your diet! An ounce a day is a simple way to get more nutrients. Sprinkle nuts on salads, mix them into yogurt or oatmeal, or enjoy them as a satisfying snack. Just watch your portions, as nuts have a lot of calories. However, studies show that people who swap refined carbs for nuts don’t gain weight – likely because nuts are filling.
Boost your diet nutritionally by incorporating an ounce of nuts per day. Your heart and waistline will thank you!
3. Avoid Ultra-Processed Foods
While ultra-processed foods are convenient, their associated health risks are concerning. Linked to obesity and even cancer, it’s key to make smart food choices. Studies define ultra-processed foods as products derived from various ingredients extracted from whole foods and manufactured in factories. They offer little nutrition yet are high in unhealthy fats, added sugars, and sodium. Be mindful of limiting frozen pizza, soda, sugary cereals, and chicken nuggets.
4. Moderate Your Coffee Intake
Coffee, rich in antioxidants, offers many health benefits. Studies link drinking coffee in moderation to lower risk of Parkinson’s, Alzheimer’s, type 2 diabetes, and heart disease. However, too much caffeine can cause anxiety, jitteriness, and poor sleep. On average, a cup of coffee has around 90–100 mg of caffeine. Limit your intake to around 400 mg, which is roughly equivalent to four cups per day. Avoid coffee close to bedtime.
5. Make Quality Sleep a Priority
Sleep impacts every aspect of your health. Poor sleep is linked to insulin resistance, increased appetite, weaker immune system, and worse performance. Insufficient sleep leads to an increase in the hormone ghrelin, causing heightened hunger and cravings for high-fat, high-sugar foods. Adults should aim for 7-9 hours of sleep per night. Keep a regular sleep schedule, limit screen time before bed, avoid caffeine in the afternoons and evenings, and optimize your bedroom for sleep.
6. Support Your Gut Health
Your gut bacteria affects nearly every part of your health, from immunity and inflammation to mental health and weight control. Support your gut flora by eating fermented foods like yogurt, kefir, sauerkraut, kimchi, and kombucha. Consider taking a probiotic supplement. Eat more prebiotic fiber from sources like onions, garlic, bananas, and whole grains. Eat fewer processed foods and less sugar, which can harm gut bacteria.
7. Stay Properly Hydrated
Water is key for energy, mood, and body function. Dehydration can cause daytime fatigue, poor sleep, and trouble concentrating and being active. Men should drink around 15.5 cups of fluids daily, while women need about 11.5 cups. Herbal tea, mineral water, fruits, and vegetables with high water content can help you stay hydrated. Steer clear of excessive caffeine and alcohol consumption, as they can lead to dehydration.
8. Reduce Blue Light Exposure
Blue light, from phones, tablets, and computers, suppresses melatonin, signaling your brain to stay awake. This delays sleep and reduces sleep quality. Use night mode and blue light-blocking glasses at night. Don’t keep phones, laptops, or tablets in your bedroom. Stop screen time 1 hour before bed. Read a book or meditate to unwind. Use blackout curtains or sleep masks if needed.
9. Add Exercise to Your Routine
Aerobic exercise can reduce belly fat, one of the most dangerous fat deposits for health. Exercising for just 30-60 minutes daily can help reduce blood pressure, cholesterol, and blood sugar levels. Resistance training builds muscle, key for strength, mobility, and metabolism as we age. Strive for 150 minutes of moderate exercise, such as brisk walking, or 75 minutes of vigorous exercise, like running, per week.
10. Manage Stress through Meditation
Unmanaged chronic stress can negatively impact nearly every body system, raising risks for many health issues. Meditation is a simple yet powerful way to combat stress. Studies confirm meditation helps lower blood pressure, inflammation, anxiety, depression, and insulin resistance. 5-10 minutes daily can make a difference. Try a guided meditation app to start.
Implementing small, sustainable lifestyle and sleep changes can have a significant impact on your overall health, well-being, and quality of life. Which steps will you take today? Your health is worth the investment.