How to sleep better and the benefits of sleeping

September 16, 2021 |read icon 5 min read
A woman stretches in bed as she wakes up with the sun rising through her window.

Sleep is one of the few functions that touches nearly every system in the human body. A healthy heart, immune system, brain and reproductive health are all benefits of a good night’s sleep. The National Sleep Foundation recommends seven to nine hours of shut-eye every night.

Unfortunately, far too many Americans don’t get to experience the benefits of sleeping, and this can have serious short- and long-term health consequences. A commonly cited study from the Center for Disease Control and Prevention found that more than a third of American adults sleep less than seven hours every night.

Benefits of sleeping

Sleep plays an essential role in our day-to-day health and well-being. A restful night of sleep boosts our energy, mood and concentration; makes us more productive at work; and can even have a positive effect on our relationships.

It’s also vital for our long-term health. Consistent, quality sleep is strongly associated with lower incidences of several lifestyle diseases, including heart disease, obesity and cancer. Taken together, regular sleep patterns keep us healthy and add years to our lives.

How to sleep better

Follow these tips for better sleep every night.

1. Set a regular sleep schedule

We are creatures of habit, and that goes for many of our subconscious functions, too. Sticking to a strict sleep schedule is key to calibrating your internal biological clock (suprachiasmatic nucleus, in technical terms) that controls your sleep cycles so you’re ready for bed when you lay down at the end of the day.

Going to bed at the same time every night helps condition your body for bedtime, while waking up at the same time keeps your schedule in check and prevents you from getting to bed too late in the evening. It’s important to stick to your sleep schedule even on the weekends, as this will save you from Monday-morning grogginess.

2. Avoid eating and drinking before bed

Your dinner schedule doesn’t need to be as strict to promote healthy sleep, but you should consider not eating and drinking at least 2 hours before bed. While the verdict is still out on eating before sleeping, consuming a meal right before bed can trigger acid reflux, which can make it difficult to fall asleep.

Most people know it’s important to avoid sugar and caffeine stimulants before bed. But even downing a big glass of water might mean you to need to use the bathroom in the middle of the night. For people who already have difficulty staying asleep throughout the night, a midnight bathroom run could keep you up for several hours.

3. Control light exposure throughout the day

Our biological clocks evolved to react directly to sunlight — they naturally reset when the sun rises at dawn and prepare us for sleep when it sets at dusk. Office spaces that lack natural lighting and artificial light from our handheld devices confuse our biological clocks, causing them to think it’s light out when it’s not, and vice versa.

Getting enough bright sunlight during the day, especially in the morning, properly resets your biological clock and helps keep you awake and alert throughout the day. At night, it’s important to avoid laptops, cellphones, tablets and even TV screens at least an hour or two before bed. The blue light they emit can trick your body into thinking it’s still daytime.

4. Get the right vitamins and nutrients

The types of food you eat can have a major impact on your quality of sleep. Studies have shown that diets lacking in key vitamins and nutrients are positively correlated with lower-quality sleep, according to Sleep Foundation.

Food rich in simple carbs like white rice, white bread and white potatoes cause a temporary but sharp spike in blood sugar levels. This can have a harmful effect on sleep when eaten too close to bedtime. It’s important to note that researchers have been unable to establish a definitive cause-and-effect relationship between dieting and sleep.

5. Stay away from caffeine stimulants late in the day

Caffeine is a stimulant commonly used to boost focus, memory and concentration. If consumed too close to bedtime, it can boost energy levels and negatively impact your sleep. Researchers found that caffeine can stay in your blood for anywhere from six to eight hours, according to Healthline. So, depending on when you lay down to sleep, you should aim to have your last cup of tea or coffee before 3 p.m.

Ameritas is with you

Sleep is essential to our overall happiness and well-being. Take the right steps to ensure you get all the benefits of a good night’s sleep.

Ameritas is in the business of fulfilling life. Bringing you valuable information to help you plan well and enjoy life is part of what we do.

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