Sleep research continues to show us
that your behavior prior to bedtime
can affect how well you sleep. Achieving a high-quality sleep may be possible with a few minor adjustments. In addition to the ideas below, Sleep to Live also offers an entire line of sleep enhancers that enhance these behaviors.
Take a look at some of the behavioral factors that affect sleep.
Diet - Improve the quality of your sleep by improving your diet. Avoid heavy or spicy foods. Don't eat protein late in the day. Eating carbs in the evening and proteins in the morning allows you to fall asleep more easily. Avoid liquids, caffeine and nicotine before bedtime. Don't use alcohol to help you fall asleep - once it wears off, you'll be awake again.
Exercise - Regular aerobic exercise is proven to help you sleep better, because it reduces stress hormones. Exercising in the sunlight in late afternoon is even better. However, exercising 3-4 hours before bedtime will increase your core body temperature and prevent you from falling asleep.
Naps - If you're sleepy during the day, you're not getting enough nourishing sleep at night. When you find yourself dragging, find a quiet place with no phones, loud noises, disruptive people or direct sunlight and take a 15- to 20-minute power nap (preferably before 3 p.m.). Napping too long can lead to sleep deprivation at night, which leads to decreased alertness and memory loss.
Partner - How can you and your partner both enjoy deep, nourishing sleep? Simple steps, like getting a larger bed with two unique sleep surfaces. Wear earplugs, stagger bedtimes, sleep with a vibrating alarm clock in your pillow, or make a pillow barrier to muffle sound and movement. Use two twin sheets and blankets on your Queen- or King-size bed to prevent cover wars. Your relationship will thank you in the morning.
