Growing up, I didn’t exactly have the best relationship with sleep. I always felt more productive during the evening. My late-night work sessions would pay off for most of my academic years, but my sleep schedule and quality suffered, and I would be lying if I said I cared. Knowing what I know now, I wish I hadn’t taken my sleep for granted.
Downplaying the importance of a solid night’s rest is all too common, but the truth is that sleep is one of the most crucial pillars of your health and overall longevity. Information retention, focus, athletic performance, mood regulation, and hormone regulation are just a handful of the countless bodily functions that chronic insufficient sleep can interrupt.
Luckily, sleep research has come a long way over the decades, with tons of new methods available for optimizing your sleep. So without further due—below are four easy-to-follow lifestyle adjustments you can implement daily to radically improve your sleep quality.
Caffeine Regulation
Caffeine can be a fantastic supplement. It increases alertness, sharpens focus, and boosts energy. However, it’s a double-edged sword. Its many positive effects on us can also negatively impact our sleep hygiene. Several studies into caffeine and its effects on sleep quality have found strong correlations between consumption towards the later hours of the day and sleep disturbances. A 2013 Journal of Clinical Sleep Medicine study found that moderate doses of caffeine consumed at least three to six hours before bedtime can negatively disrupt healthy sleeping patterns. Leave at least 7-8 hours between your last caffeine dose and bedtime to ensure you get the most restful sleep possible.
Gradually Decrease Light Exposure Before Bed
Exposure to light is essential for regulating our biological clock, also known as our circadian rhythm. Natural light helps synchronize our sleep with sunrise and sunset. So how can you use light exposure to improve sleep quality? Slowly decreasing light exposure throughout your evening reminds your body that it’s almost time for bed and prevents any alterations to your sleep schedule. Even brief exposure to artificial light sources such as laptop screens and phones can keep you up later than usual, so make sure to start dimming bedroom lights and limiting screen time before hitting the sack.
Supplement With Magnesium
Magnesium is an excellent ‘all-purpose’ supplement for general health, with a laundry list of bodily functions it supports. Now you can add sleep to that list too. Current research has found magnesium supplementation can have a noticeable effect on sleep quality. While experts don’t exactly know how or why magnesium helps maintain sleep health, it’s clear that magnesium deficiencies can impact sleep poorly. In fact, insufficient magnesium is associated with higher levels of insomnia, a disorder that can significantly affect your day-to-day functions. Luckily, recent studies with elderly patients who took a protocol of 500 mg of magnesium daily showed improvements in several insomnia symptoms, including early morning awakenings, decreased cortisol levels, and faster sleep onset. Magnesium is safe, cheap, and readily available, so consider adding it to your bedtime protocol.
Exercise
Exercise is the cornerstone of a long and healthy lifespan. I view exercise as a superpower that can improve every aspect of our biology. When it comes to sleep, both exercise and sleep exist in a symbiotic relationship. While sleep is essential for exercise recovery, exercise is equally crucial for sleep quality. In fact, recent evidence has shown that strength and cardiovascular training noticeably improve sleep duration and efficiency. Likewise, in the book “Why We Sleep,” renowned sleep researcher Mathew Walker highlights a study with older adults suffering from sleep issues. The trial demonstrated an average sleep duration increase of one hour per night after only four months of increased physical activity. In short, exercise can help you sleep longer, and pairing it with the other tools and supplements mentioned above will radically improve your overall sleep quality.
Final Thoughts
I cannot emphasize enough how important sleep is to your present and long-term health. Take it from someone who treated sleep like a chore rather than a necessity‒overhauling poor sleep habits and supplementing them with healthy ones is the quickest way to make the most out of your daily schedule. Good sleep will ensure you stay well-rested, alert, and energized to breeze through your day-to-day.