Out Like a Light
According to experts, each person spends about one-third of their life sleeping, and since sleep plays a vital role in the body’s overall well-being, it’s important to do it well. However, data from a National Health Interview Survey showed that 14.5% of adults had trouble falling asleep most days, or every day, over the span of a month. For those who struggle with hitting the hay, we’ve compiled some healthy habits and routines to take your bedtime to the next level.
Understanding Your Circadian Rhythm
Your body’s natural 24-hour clock is known as your circadian rhythm. It’s the pattern your body follows on a typical 24-hour day, and it tells your body when to sleep and when to wake up. While your body naturally sets this rhythm, outside factors, such as light, stress, and temperature, can disrupt it. For best sleep practices, it’s important to regulate your circadian rhythm, and a consistent, calming bedtime routine can do just that. Try out these four steps to improve sleep quality and your overall health.
1. Set a Sleep Schedule
The easiest way to maintain your internal clock is by sticking to a specific schedule. No matter if it’s a weeknight or weekend, try to have a consistent bedtime and wake-up time. While specific times may vary person-to-person, experts suggest that adults need seven to nine hours of sleep per night, so plan your schedule accordingly.
2. Limit Blue Light
Blue light emitted from electronic devices is an artificial color that mimics daylight. Excess exposure to blue light during the night hours can throw off your body’s circadian rhythm and may suppress levels of melatonin, a natural hormone that regulates sleep cycles. While there’s no hard-and-fast rule about when to put down your phone, tucking it away an hour or two before bed is a good rule of thumb.
3. Optimize Your Sleep Environment
As mentioned earlier, light, temperature, and other factors can affect your circadian rhythm. To best regulate your body, it’s important to optimize your sleep environment. When sleeping, your bedroom should be dark. Invest in room-darkening shades or heavy, lined draperies to block as much light as possible. While temperature preferences may differ person-to-person, a cooler bedroom can make it easier to fall, and stay, asleep.
4. Try a Relaxing Ritual
It can also be helpful to create a calming pre-sleep ritual to signal to your body that it’s time to go to bed. Taking a warm bath or shower each night is a relaxing way to wind down, and it can cause a drop in your core body temperature that can help you fall asleep faster. Other relaxing activities, such as reading, journaling, meditating, and stretching, can ease physical and mental tension and improve sleep quality.
Meet the Author
Ali Lemmons, BS, Summa Cum Laude
Ali Lemmons is a graduate of the University of Tennessee at Chattanooga where she earned a Bachelor of Science degree in Communication with a minor in computer science. While at UTC, Ali also earned the distinction of Summa Cum Laude, the Outstanding Senior Award for the communication department, and was inducted into the Kappa Tau Alpha honor society. Now, as editor/digital content specialist for CMC Publications and Digital Smart Marketing, Ali leads the ideation, conceptualization, and development of numerous health, wellness, and lifestyle articles published in print and online for HealthScope, CityScope, and Choose Chattanooga magazines – premier publications serving S.E. Tennessee and North Georgia. She also is the lead copywriter for the company’s social media sites.
