“Sleep is the golden chain that ties health and our bodies together.” — Thomas Dekker

As a kid, you may have been told that getting enough sleep could help you grow faster or do better in school — you may even use that line on your own kids. And it’s mostly true! Sleep helps the body in a number of different ways that can help kids function and grow healthily (1).

But as adults, we may forget the importance of sleep. We sacrifice our sleep so we can get more done in the day. When you’re juggling so many responsibilities at once, sleep sometimes just doesn’t seem that important — it’s a luxury that you just can’t seem to afford at times. However, sleep is crucial for the body and mind and should be an integral part of your overall wellness plan.

Getting enough zzzs can help you:

  • Regulate your mood
  • Boost memory and cognition
  • Restore your energy levels
  • Reduce inflammation
  • Repair and regenerate cells
  • Synthesize hormones

On the other hand, not getting enough sleep can be detrimental to your health. The Sleep Foundation reports that indicate poor sleeping patterns can lead to greater health risks of stroke, heart attack, weight gain, diabetes, and other conditions (2). A study in JAMA Psychiatry showed that a lack of sleep is associated with higher risks for death by suicide (3).

Tips to Get Better Sleep

The CDC recommends that adults get at least 7 hours of quality sleep in order for the body to reap the benefits of catching zzzs (4). But how can you get more quality sleep?

The answer to this question may look different for everyone, but here are some general tips that can help you sleep better.

  • Establish a nightly routine. Whether you drink a cup of tea, wash your face, brush your teeth, and then go to bed, you should establish a routine before bed that helps cue your mind that it is time to sleep.
  • Avoid caffeine and sugar before bed. These substances can give your body extra energy — which is great for an early morning Zoom call, but not so great when you’re trying to wind down.
  • Go to bed and wake up around the same time. By maintaining a regular schedule, you can help set your body’s internal clock. The body can get used to falling asleep and waking up at the same intervals to help you get the most out of your sleep.
  • Increase your exposure to light during the day and reduce it at night. Natural sunlight can help you feel more alert and awake during the day. Light suppresses the production of melatonin in the body, which is the hormone that makes you feel sleepy. At nighttime, avoid bright screens from your phone or TV, which can disrupt the production of melatonin and make it harder to sleep.
  • Exercise at least 3 hours before going to bed. Exercise can make your body more energized and cause the mind to be alert, which makes it difficult to fall asleep. Plus, exercise raises body temperatures, but good sleep is often associated with lower body temperatures. So, it’s important to allow the body time to cool down after exercise.
  • Reduce liquids before bed. While you may like your cup of tea to help you wind down, make sure you aren’t drinking too much liquid before bed. Drinking too much can cause you to wake up in the night for a quick bathroom trip, which can interrupt your sleep.
  • Try not to stress. As you’re lying in bed, it can be easy to let your mind wander to the stresses of the day and the tasks of tomorrow. These thoughts can keep your mind awake and prevent you from falling asleep. We know this can be a tough one. Try to focus on your breathing or meditation techniques to help calm your mind. If you struggle with an overactive mind at night, you can also try melatonin supplements or discuss other options with your doctor.

Sleep is a crucial piece of your overall health goal and shouldn’t be overlooked. However, we know that getting enough sleep can be a challenge, and there will be nights when quality sleep eludes you. But with these tips in mind, you can set goals and establish routines to help you get in the habit of healthier sleep.

ASK YOURSELF THIS:

Reflect on your regular sleeping habits. How long do you usually sleep? How long does it take you to fall asleep? How often do you toss and turn? How do you feel when you wake up in the morning? What might be preventing you from getting the best sleep possible?

TRY THIS:

Choose 1–2 sleep tips from the list above and implement them for a week. Then, check in with yourself to see if you were able to improve your quality of sleep. Keep notes about your sleeping patterns in the “Daily Notes” section of the EatLove log.