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4 Tips to Help You Get a Good Night Sleep
With Dr. Teresa Liu-Ambrose
Ensure a Cool Bedroom
It's often mentioned that the ideal temperature for peak performance hovers around 13 degrees Celsius, and sleep has its own temperature sweet spot as well.
Many folks enjoy a hot shower or bath before hitting the sack, mainly because it prompts your body to release heat, quickly cooling you down. I've found that I sleep most soundly in a chilly environment, relying on my sheets to keep me warm.
So, make it a point to adjust your room's temperature to a level that feels comfortable for you.
Make Sure to Stop Eating Around 3-4 Hours Before Bed
As Dr. Teresa Liu-Ambrose pointed out on the Bigger Than Me Podcast, there's a link between your digestive system and your circadian rhythms. Eating right before you go to bed can kick your digestive system into gear, which could potentially mess with your sleep quality.
Personally, I aim to eat dinner between 4:00pm and 5:00pm, giving my system about 4.5 hours to digest. I even throw in a walk to aid the digestion process.
Nightcaps Don’t Work
Many people believe that having a nightcap is the ideal way to cap off the evening, especially when aiming for a good night's sleep. However, this is a common misconception.
Consuming alcohol before bed can actually interfere with your sleep cycle, reducing the quality of your rest. Instead of reaching for that glass of wine or a shot of whiskey, consider opting for a hydrating glass of water. Not only will this better prepare your body for a night of restful sleep, but it also helps in cellular regeneration and detoxification, which are key processes that occur while you're asleep.
Get Rid of Artificial Light Before Bed
Dr. Teresa Liu-Ambrose recommends turning off laptops, phones, and other electronic devices well before heading to sleep. Those artificial lights, in her words, impacts your circadian rhythms.
Personally, I also recommend looking at all the little lights in your room. My T.V., smoke alarm, fan, charging port, and air purifier all come with little LED lights that don’t turn off. I do my best to cover those lights with tape to ensure a dark environment. I also have blackout blinds and blackout curtains to ensure light from the street doesn’t come through.