5 Best Practices Before Going to Bed
Don’t snooze your alarm!
Consistent sleep and wake times help regulate the circadian rhythm, leading to better sleep quality and overall health. Establishing a consistent wake up alarm, and avoiding snoozing it can aid in establishing this routine. Chronic irregular sleep schedules are linked to various health issues, including metabolic syndrome and cardiovascular diseases.
2. Create a Relaxing Bedtime Routine.
Relaxation techniques such as reading, taking a warm bath, and practicing mindfulness or meditation have been shown to reduce sleep latency and improve sleep quality. These activities help lower cortisol levels and promote relaxation.
3. Limit Exposure to Blue Light.
Exposure to blue light in the evening suppresses melatonin production, making it harder to fall asleep. Reducing screen time and using blue light filters can help maintain melatonin levels, leading to better sleep onset and quality.
4. Optimize Your Sleep Environment.
A cool, dark, and quiet sleep environment is crucial for good sleep. Studies show that lower temperatures, reduced light exposure, and minimal noise can significantly improve sleep quality and duration.
5. Avoid Stimulants and Heavy Meals.
Caffeine and nicotine are stimulants that can interfere with sleep if consumed too close to bedtime. Additionally, heavy meals can cause discomfort and indigestion, disrupting sleep. Light snacks, if necessary, are less likely to cause such issues.
References
National Institute of General Medical Sciences. (2017). Circadian Rhythms.
Krittanawong, C., et al. (2020). Irregular Sleep Patterns and Cardiovascular Disease.
Hertenstein, E., et al. (2019). Mindfulness-Based Interventions for Insomnia: A Meta-Analysis.
Rusch, H. L., et al. (2019). The Effect of Mindfulness Meditation on Sleep Quality: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.
Chang, A.-M., et al. (2015). Evening Use of Light-Emitting eReaders Negatively Affects Sleep, Circadian Timing, and Next-Morning Alertness.
Cajochen, C., et al. (2011). Evening Exposure to a Light-Emitting Diode (LED)-Backlit Computer Screen Affects Circadian Physiology and Cognitive Performance.
Lan, L., & Lian, Z. (2016). Ten Questions Concerning Thermal Environment and Sleep Quality.
Brown, M. A., et al. (2012). The Effect of Environment on Sleep.
Roehrs, T., & Roth, T. (2008). Caffeine: Sleep and daytime sleepiness.
Kinsey, A. W., & Ormsbee, M. J. (2015). The Health Impact of Nighttime Eating: Old and New Perspectives.
Wright, K. P., et al. (2013). Entrainment of the Human Circadian Clock to the Natural Light-Dark Cycle.
Riemersma-van der Lek, R. F., et al. (2008). Effect of Bright Light and Melatonin on Cognitive and Noncognitive Function in Elderly Residents of Group Care Facilities: A Randomized Controlled Trial.
Popkin, B. M., D'Anci, K. E., & Rosenberg, I. H. (2010). Water, Hydration, and Health.
Masento, N. A., et al. (2014). Effects of hydration status on cognitive performance and mood.
Mazzuca, P., et al. (2018). The Benefits of Stretching in the Morning.
Dishman, R. K., & O'Connor, P. J. (2009). Lessons in Exercise Neurobiology: The Case of Endorphins.
Rampersaud, G. C., et al. (2005). Breakfast Habits, Nutritional Status, Body Weight, and Academic Performance in Children and Adolescents.
Cahill, L. E., et al. (2013). Prospective Study of Breakfast Eating and Incident Coronary Heart Disease in a Cohort of Male US Health Professionals.
Garland, E. L., et al. (2015). Mindfulness-Oriented Recovery Enhancement for Decreasing Trait Anxiety and Habitual Substance Use in a Diverse Sample of Chronic Pain Patients: Proximal Mechanisms of Change.
Emmons, R. A., & McCullough, M. E. (2003). Counting Blessings Versus Burdens: An Experimental Investigation of Gratitude and Subjective Well-Being in Daily Life.
These references provide robust evidence supporting the suggested practices for improving sleep hygiene and overall health.
