You likely already know that a good night’s sleep is key to your health and well-being. But if you’re struggling to catch your Z’s, just how much extra sleep do you need to improve your health? According to a recent report by The Washington Post, getting one hour of additional sleep each night can lead to better eating habits, and may even help you lose weight. Ready to get more shuteye? Here are some bedtime tips to help boost your sleep.
3 BEDTIME TIPS TO IMPROVE SLEEP
1. TRY A DIET THAT ENCOURAGES DOZING
What you eat affects how you sleep. MyFitnesPal’s in-house nutrition expert, Stephanie Nelson, RD, recommends reducing processed foods, saturated fats, sugar, and sodium. To eat for a better sleep, focus on plant-based fats like olive, oil, nuts, and avocados along with fruits, vegetables, whole grains, and beans. Caffeine, alcohol, or sugary drinks can also lead to poor sleep—especially if you drink them too close to bedtime.
2. STRETCH TO DESTRESS BEFORE SNOOZING
Regular exercise improves your sleep performance by increasing the amount of time you’re in deep sleep. While you should aim to get the recommended 150 minutes of exercise per week, you probably don’t want to get your heart rate—and energy levels—pumping right before bedtime. Instead, unwind with some easy stretches and let the day go. (Tip: Try the 7-minute “Top-to-Toes Recovery Stretch” in the Workout Routines section of our app for some bedtime stretching inspiration.)
3. CREATE A COZY AMBIENCE THAT PROMOTES REST
Sometimes getting a good night’s sleep is also about setting the mood. The ideal bedroom should promote relaxation. Think screen-free surroundings, soft lighting, soothing wall colors, and of course, cozy sleepwear and bedding. The Better Sleep Council says the best sleep temperature for most people is around 65 degrees. So choose temperature regulating and moisture wicking fabrics that will keep you comfortable all night long.
We know your health is important to you, so periodically we’ll bring you special offers from our health and wellness partners. Enjoy this one from Cozy Earth Bedding and Pajamas, and get a complimentary 1-year MyFitnessPal Premium membership (valued at $79.99) with any Cozy Earth purchase. Limited time offer, runs through November 5, 2022.
See Cozy Earth for offer details.
