How often do you talk about sleep hygiene with your friends? Your family? Strangers on the internet? Or even quietly to yourself when no one is around? Unfortunately most people aren't talking about this very important topic. But they should be. Lack of sleep and poor quality sleep are some of the biggest threats to human health today. And if you aren't talking about your sleep hygiene, then you're not really doing anything to fix the problem.
But fixing your sleep hygiene issues is easier than you might think. Sleep hygiene is basically a series of simple habits you do throughout the day which help you sleep better and deeper at night. If you want to learn more about sleep hygiene and even get some healthy hygiene tips, just keep reading. We'll be happy to share our expert knowledge with you to help you get a better night's rest.
The best way to fix your sleep hygiene problems is to come up with the simplest, easiest fixes which are realistically achievable for you. If you get really good at your sleep hygiene, you can eventually move on to more advanced tactics in the future. But let's just focus on the basics for now.
For tens of thousands of years, the human body has changed and adapted to its environment in order to live its best life. One of these adaptations is called the circadian rhythm: waking with the rise of the sun and falling asleep once it gets dark outside. But there are many biological reasons why this feels so natural. Blue light from the visible light spectrum, once it hits your eyes, stimulates the brain to stop producing melatonin and start producing wakefulness hormones. That's why people feel awake in the morning and also why they have trouble sleeping in bright light.
You can use natural light to improve your sleep hygiene in one of two ways:
Ideally, you should be doing both. But modern life often prevents us from doing what we should. If you spend all day in an office, it's hard to expose yourself to the sun. If you spend all night binging Netflix shows, it's difficult to protect yourself from blue light exposure. But you can do simple things like take a walk outside on your lunch break or wear some anti blue light glasses in the evening. These small changes can make a big difference in the long run.
There are virtually no downsides to exercise as long as you do it safely. It helps you burn calories and build muscle - but did you also know it could help you get better sleep? Our health and wellness experts here at TalkVita were very excited and surprised to learn the news. It makes sense though. Little kids are constantly running around and exercising and shouting and bouncing off the walls - but they sleep like babies when it's time to lie down. Exercise can do something similar for you as an adult. You can try:
It doesn't take much exercise to make a difference in your nightly sleep. But you won't know how well it works for you until you try it!
Even if you are at a healthy weight and you are perfectly happy with your shape, it doesn't hurt to keep track of what you're eating. Paying more attention to your macronutrient and micronutrient profiles is a great way to optimize your health and avoid nutritional deficiencies. But meal timing is also important. Fasting, for example (fasting is any period of time 8 hours or longer in which you do not consume calories) is great for things like building muscle, having more energy, mental clarity, and, yes, getting better sleep at night. It works even better when you combine fasting with exercise. Here are some do's and don'ts when it comes to eating better for higher-quality sleep:
See, a good diet isn't all that complicated. It only takes a few simple changes to improve your sleep and your overall health.
To get the best sleep, you need to create the best sleep bedroom. In order to do that, you should do some (or all) of the following:
Between eating right, getting a little more exercise, rearranging your bedroom, and spending a little more time outside during the prettiest parts of the day, there are many very small, simple changes you can make to create a better sleep hygiene routine. The better your sleep hygiene routine is, the better your sleep will be. You'll fall asleep faster, you'll sleep soundly through the night, and your sleep will be deeper and more restorative. But don't thank it's just yet.
We here at TalkVita pride ourselves on the work we do to provide free, factual information to people like you who are struggling with their sleep. We believe everyone should have access to this information. Knowledge is truly empowering and transformative if you use it in a positive way. Between the free knowledge we provide and the well-researched supplements we offer our customers, we are confident that we are your one-stop-shop for the best possible sleep hygiene experience.