Sleep is critical to healthy living, and it’s easy to feel the positive effects of sleep — is there anything better than waking up relaxed, refreshed, and ready for the day? Unfortunately, about ⅓ of Americans aren’t getting enough sleep, which can negatively impact their overall health.1 In fact, research has shown that poor sleep can have immediate negative effects on your hormones, performance, and brain function.1,2 If you’re having trouble sleeping, whether due to stress, daylight savings time, or some other reason, it’s time to prioritize sleep. If you’re ready for good quality rest, try these tips and tricks for better sleep!
1. Manage Your Exposure to Bright Light
Your body follows an internal sleep/wake cycle called a circadian rhythm, which can be affected by light and darkness. Other factors also affect our circadian rhythm, such as food intake, stress, and physical activity.
Getting plenty of bright sunlight during the day helps keep your circadian rhythm healthy and promotes restful sleep.3 According to a study conducted with older adults, getting two hours of bright light exposure during the day can increase sleep efficiency by 80%.4
While daytime exposure to bright light helps regulate your circadian rhythm, blue light and bright light at night has the opposite effect. Excessive nighttime light has been shown to reduce melatonin and other hormones that help you relax and sleep deeply.5, 6 To limit your exposure to nighttime light, turn off electronic devices, like your phone or TV, about two hours before you go to sleep. If limiting your exposure to technology isn’t possible, consider wearing glasses that block blue light or use an app to turn off the blue light on your electronics.
2. Wind Down Well Before Bedtime
If your nightly routine includes browsing, scrolling, or watching TV, replace it with a relaxing activity that may help your mind and body prepare for sleep. Try reading, listening to calm music, taking a hot bath, or meditating. Experiment with different relaxing activities until you find the one that works for you.
3. Avoid Caffeine
Many of us need our daily cup (or two) of coffee to kick start our day. But consuming coffee later in the day can have a serious impact on your sleep cycle. One study found that caffeine consumed up to 6 hours before bed can result in significantly worse sleep.7 To get your best night’s rest, put the coffee down hours before you head to bed. And if you have to have that afternoon cup of joe, stick to decaf.
4. Get Into A Routine. . .And Stick To It!
Having a consistent sleep schedule can regulate your circadian rhythm, help you fall asleep faster, sleep more deeply, and wake up feeling refreshed. While it may be tempting to follow a routine during the week and stay up later on weekends, these changes can throw your circadian rhythm for a loop and make it more difficult to get high-quality sleep.8
5. Exercise Regularly
In addition to its numerous benefits, exercise can also help you sleep better. In a study with older adults, regular, moderate-intensity exercise improved self-rated sleep quality and duration.9 Even with insomnia, exercise can reduce the time it takes to fall asleep and increase sleep duration.10
When Should I Take Ubiquinol?
Most people can take their Ubiquinol supplement at any time of day since Ubiquinol doesn’t give you a burst of energy like caffeine in a cup of coffee. Even so, if you already have trouble falling asleep, you may want to take Ubiquinol in the morning or earlier in the day, preferably with breakfast or lunch. With that being said, the best time of the day to take Ubiquinol depends on your preferences and what works best for you.
Getting a good’s night sleep is more than just finding a comfortable pillow and mattress. Several things can affect your sleep cycle — from your exposure to light, not winding down at bedtime, lack of routine, caffeine intake or to your exercise habits and more. By practicing these easy sleep tips, tweaking your daily routines, and experimenting with what works best for you, you’ll be enjoying more restful sleep in no time!
Articles You Might Also Like
References
1 https://www.nhlbi.nih.gov/health/sleep-deprivation
2 https://health.clevelandclinic.org/happens-body-dont-get-enough-sleep
3 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2290997/
4 https://pubmed.ncbi.nlm.nih.gov/12789673/
5 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3047226/
6 https://pubmed.ncbi.nlm.nih.gov/21552190/
7 https://jcsm.aasm.org/doi/10.5664/jcsm.3170
8 https://www.nhlbi.nih.gov/resources/brief-your-guide-healthy-sleep-fact-sheet
9 https://pubmed.ncbi.nlm.nih.gov/8980207/
10 https://pubmed.ncbi.nlm.nih.gov/20572421/
