Science-Based Tips to Help You Sleep Soundly

Falling asleep should be a dream, not something out of a nightmare. But when you’re struggling to get enough hours of solid rest (or any at all), it can have an impact on the rest of your health—including your weight loss goals. 

 

A tired brain will struggle more with executive function. This means not only can it be more difficult for you to do daily tasks and perform well at work, but it can also make it harder for you to stick to your health goals. It’s easier to grab a bag of chips or a sweet afternoon treat when you’re too tired to motivate yourself.

 

Good news: you don’t have to take a long afternoon nap every day to get your sleep back in shape. There are many attainable ways you can create an environment that supports healthy sleep habits.

 

 

If you want to sleep well, your sleeping environment needs to directly reflect that—and yes, that means we don’t recommend accidentally falling asleep on the couch while watching reality tv. A quiet, comfortable, and dark room is ideal. Some people also like to use an essential oil diffuser to relax or a white-noise machine to cut outside noise. You can also elevate your sleep space with silk pillowcases, weighted blankets, cooling sheets, and much more to help you get to sleep and stay asleep.

 

Pro tip: Many enjoy turning the AC down around bedtime. This small step can help regulate your body temperature and trigger your body so it knows it's time for sleep.

 

While life can throw unexpected curveballs, do your best to go to sleep and wake up at the same time every day. If you don’t have one already, incorporate a pre-bedtime routine—put away the screens (or put them on night mode if you really can’t put them down), read quietly, listen to music or an audiobook, stretch, or do another similarly-relaxing activity.

 

You may use caffeine in the mornings to wake up, so it makes sense not to drink it too close to bedtime. Keep it safe and stick to just a cup in the morning. Alcohol can also disrupt your sleep. Even if it makes you feel sleepy at first, it will keep you from your best sleep as your body breaks down the alcohol overnight.

 

The body works on a natural sleep-wake cycle, but modern life can throw our circadian rhythms out of sync. There are ways to counter this. Try to get outside in the sunlight, especially earlier in the morning, to help wake up your brain. At night, lowering the lights as you get closer to your bedtime will help inform your body it’s time for bed.  

 

Isn’t one of the best parts of working out getting to sleep soundly the night after? Exercise has been shown to support your natural sleep hormones like melatonin and help you sleep better. It can also help reduce your overall stress levels, which can promote sleep. Do your workout outside in the morning sun for two good sleep-promoting habits in one!

 

 

Still can’t sleep? If you’ve tried the above tips and find yourself struggling to catch some z’s, it may be time to take your sleep struggles to your healthcare provider. They can help diagnose any medical conditions that could be affecting your sleep, as well as prescribe any sleep aids that may help.

 

 

 

 

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