If you’ve ever lived with someone who snores, you know firsthand how a lack of sleep can negatively impact your day. You are tired, irritable and not functioning at your best. That’s true for anyone missing a well-deserved nap, snorer or not. Luckily, there are simple things you can do to make sure you’re getting the perfect amount of sleep for your body, whether it’s creating the most comfortable bedroom possible or grabbing a melatonin-rich evening snack. Mental Floss and Cheribundi have teamed up to share these six simple, science-backed tips to increase and improve your rest.
Imagine walking into a soothing, cool room in the evening, surrounded by relaxing colors and floating on a cloud of pillows, blankets and a super comfy bed. It looks like heaven and it can be your reality. If you make your bedroom a sleeping sanctuary, your brain will start to realize it’s bedtime once you walk through the door. Set the temperature to around 65°F, the optimum temperature for sleeping. Paint the walls in a color that relaxes you. Put away the electronics. Keep your bedroom tidy and use whatever mattress, pillows, and blankets you find most comfortable. Your bedding should be made of natural fibers that breathe. Then you will count the minutes until bedtime.
We all know not to drink a ton of caffeine before bed, but avoiding alcohol is also a good idea. That glass of wine may relax you in the short term, but overall it will put a hitch in your REM cycle. When it comes to food, don’t go to sleep too full or on an empty stomach. If you’re drunk or hungry, you’ll have a hard time falling asleep and staying asleep because you’re uncomfortable. Have a small snack before bed if you need it, and try not to eat too much for dinner or eat it too late.
You do not have to sunbathe tan, but try to get at least some natural light in the morning after you wake up. Natural light suppresses melatonin, so some exposure to sunlight will help start your day off right and get rid of any lingering sleepiness. As it gets later in the day, try to avoid sun exposure for a long time so you don’t discourage your body from creating melatonin in preparation for sleep. Getting some morning sun also helps you stay more awake throughout the day, which means you’ll be better prepared for sleep when it’s time to go to bed.
Beating 300 crunches right before bed is definitely not conducive to rest, so build exercise time into your morning or early afternoon routine. Studies show that a daytime exercise routine improves the quality of your sleep that night, but don’t feel like you have to start hitting the gym every day for an hour if you don’t usually exercise. exercise. You can do little things to add more physical activity to your day, like taking the stairs instead of the elevator at work, or walking to the grocery store and returning the bags instead of driving. Also, be sure to get up for a few minutes at least once an hour; don’t sit at your desk all day without a break. A less sedentary lifestyle is your ticket to a restful night.
Melatonin is a bit of a buzzword with sleep, but it’s for good reason: it works. The hormone, produced in the pineal gland, has an almost hypnotic effect, lowering your body temperature and calming you, creating the mental and physiological optimal for sleep. Even if you work night shifts, melatonin can help you sleep no matter where the sun is in the sky. Melatonin is sold in supplement form, and you can add foods that contain it to your dinner. Tart cherries have one of the highest concentrations of melatonin of any fruit (and they’re one of the few fruits where it occurs naturally). Nuts, eggs, and fish are other great options.
If we can learn anything from children, it’s that a bedtime ritual helps us fall asleep. Set a regular bedtime, then, about an hour before you want to sleep, start to relax. You don’t need anyone to tuck you in and read you a story (unless you really like it), but try turning off your phone (it emits blue light that disrupts your circadian rhythms), drinking a cup of herbal tea or reading. Almost any activity that helps calm your mind from the day would be a good option.
A good night’s sleep is vital for your physical and mental health, and one way to get the rest your body needs is through melatonin. Cheribundi tart cherry juice is packed with this powerful antioxidant, which is scientifically proven to promote deeper, more restful sleep. In addition to melatonin, tart cherries also contain antioxidants and phytonutrients that studies have shown reduce muscle soreness and inflammation after workouts. Cheribundi was created 20 years ago and today is used by nearly 400 professional and collegiate sports teams in the United States.