A good night's sleep begins long before you get into bed. The habits and activities you engage in throughout the day can have a profound impact on your ability to fall asleep and the quality of your sleep overall. From morning sunlight exposure to the foods you eat, the choices you make during the day can either promote restful sleep or contribute to sleepless nights. In this blog post, we will explore scientifically backed strategies you can incorporate into your day to set yourself up for better sleep at night.
Get Morning Sunlight for Better Sleep at Night
One of the simplest and most effective ways to improve sleep quality is by getting exposure to natural light early in the day. Sunlight helps regulate your body’s internal clock, known as the circadian rhythm, which controls your sleep-wake cycle. According to research published in the Journal of Clinical Sleep Medicine, exposure to natural light in the morning promotes the production of serotonin, a neurotransmitter that helps you feel awake and alert during the day. Later, as the day transitions into night, serotonin is converted into melatonin, the hormone that promotes sleep.
Spending at least 15 to 30 minutes outside in the morning can help synchronize your circadian rhythm, making it easier for you to fall asleep at night and wake up feeling refreshed.
Exercise During the Day, But Not Too Late
Regular physical activity is another key contributor to better sleep. Numerous studies, including those from the National Sleep Foundation, have shown that moderate exercise can help you fall asleep faster and spend more time in deep sleep, the most restorative sleep stage. However, it’s important to time your workouts correctly. Exercising too close to bedtime can raise your body temperature and stimulate your nervous system, making it harder to wind down.
To optimize your sleep, aim to exercise earlier in the day, preferably in the morning or early afternoon. If you do need to work out in the evening, try to finish at least three hours before bed to give your body time to cool down and relax.
Watch Your Caffeine Intake
While that morning cup of coffee may help you kickstart your day, too much caffeine or consuming it too late in the afternoon can interfere with your sleep. Caffeine is a stimulant that blocks adenosine, a chemical that promotes sleep, and can stay in your system for up to six hours. Research published in the Journal of Clinical Sleep Medicine found that consuming caffeine even six hours before bedtime can significantly disrupt sleep, reducing total sleep time and the ability to enter deep sleep stages.
To avoid sleep disruptions, limit your caffeine intake to the early part of the day. If you’re sensitive to caffeine, consider switching to herbal teas or decaffeinated options in the afternoon.
Eat the Right Foods for Sleep
What you eat throughout the day also plays a role in how well you sleep at night. According to a study published in the American Journal of Clinical Nutrition, certain nutrients, such as magnesium and tryptophan, can promote better sleep. Foods rich in magnesium, like leafy greens, almonds, and whole grains, can help relax your muscles and calm your nervous system. Tryptophan, an amino acid found in turkey, eggs, and dairy products, helps boost melatonin production, making it easier for you to fall asleep.
It’s also a good idea to avoid heavy, fatty, or spicy meals close to bedtime, as they can lead to discomfort and indigestion, making it harder to fall asleep.
Limit Naps and Time Them Wisely
While a quick nap can be refreshing, too much daytime sleep can interfere with your ability to fall asleep at night. If you find yourself needing a nap during the day, try to keep it short—around 20 to 30 minutes—and take it earlier in the afternoon. According to the Sleep Foundation, naps taken too late in the day can confuse your body’s internal clock, making it more difficult to fall asleep at night.
If you’re feeling particularly sleepy during the day, it may be a sign that you’re not getting enough quality sleep at night. In this case, focus on improving your nighttime sleep habits before relying on naps.
Manage Stress with Relaxation Techniques
Chronic stress and anxiety are major contributors to insomnia and poor sleep quality. Throughout the day, it’s important to manage stress levels so that your mind and body can relax more easily when it’s time for bed. Practices like meditation, deep breathing exercises, and yoga have been shown to reduce stress and promote relaxation. Research published in the Journal of Psychosomatic Research found that mindfulness meditation can improve sleep quality by reducing rumination and calming the mind.
If you experience stress during the day, taking a few moments to practice deep breathing or mindfulness can help lower your stress levels and prepare your body for sleep later.
Stick to a Consistent Sleep Schedule
Your body’s circadian rhythm thrives on consistency, which is why going to bed and waking up at the same time every day—even on weekends—can greatly improve your sleep quality. The National Institutes of Health recommend establishing a consistent sleep schedule to help regulate your body’s internal clock. By sticking to a routine, your body will start to associate certain times of day with sleep and wakefulness, making it easier to fall asleep at night and wake up naturally in the morning.
Incorporating these daytime habits into your routine can help you achieve better sleep at night, leading to more energy, better mood, and improved overall health.
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always consult with your healthcare provider if you have concerns about your sleep or health.
References:
- Journal of Clinical Sleep Medicine
- National Sleep Foundation
- American Journal of Clinical Nutrition
- Sleep Foundation
- Journal of Psychosomatic Research