3 Simple Tricks for Improving Your Sleep Quality Tonight

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“Sleep quality plays a massive role in our brain health. In fact, getting better sleep is probably one of the most important things you can do to improve your brain function in a short amount of time. But the modern world can so easily detract from our opportunities at restful shuteye. Here are three lesser-known tips that can help you get better rest starting tonight!

1. Set a consistent sleep schedule, and stick to it.

Here’s a simple but effective tool to implement today: Set a concrete time when you’ll be in bed with the lights out (ideally, that allows for at least 7 hours of sleep), and try to stick to this at least 5-6 days of the week. Research shows that sticking to a consistent sleep schedule is linked to a wide variety of better health outcomes. After you decide on your goal bedtime, treat it like you would a wake-up time. Set an alarm for an hour before bed with a reminder that it’s time to start winding down. Set an alarm for 15 minutes before bed to remind you to get into bed. Make getting into bed (with the lights out) on time your top priority for the evening (this means no in-bed phone scrolling!).

2. Skip the screens at bedtime.

Our attention is increasingly spent looking at our digital devices, however, screen time may be the most toxic to our brain health right before bed. When we watch the news or get upset with people on social media right before bed, it may ramp up psychological stress, which makes it harder for us to get a good night’s sleep (and subsequently impairs brain function). Secondly, some researchers believe the blue light emitted by our digital devices may impair the production of the sleep hormone melatonin and digital device use before bed has also been shown to have negative effects on deep sleep.

3. Avoid alcohol before bed.

Alcohol is among most commonly used psychoactive substances on Earth. Alcohol has sedative effects that can make people feel relaxed and sleepy. Because of this, it’s not uncommon for people to consume alcohol as a way of winding down into sleep. But here’s the thing: Consuming a drink before bed will throw off our sleep cycles and actually impair our ability to get healthy rest. In addition, alcohol may worsen symptoms of obstructive sleep apnea (OSA).”

Read the whole article at Psychology Today

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💬 How often do you have trouble sleeping? What helps you with falling asleep?

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