5 science-backed tips to improve your sleeping habits
We all know that getting a good night's sleep is important. But let's be honest, it's not always easy. Between work stress, social media, and late-night Netflix binges, there are plenty of things that can keep us up way past our bedtime.
But here's the thing: sleep is crucial for your health. Not only does it give your body time to rest and recover, but it's also important for your circadian rhythm - the internal clock that regulates your sleep-wake cycle. And if you're a keto enthusiast, you know that maintaining a healthy circadian rhythm is key for optimal health and weight management.
So, how can you improve your sleep habits? Here are a few tips, backed by science and health professionals, that can help you get some quality sleep.
1. STICK TO A SLEEP SCHEDULE
This one might seem obvious, but it's worth mentioning. Your body craves routine, and going to bed and waking up at the same time every day can help regulate your circadian rhythm. That means even on weekends, try to keep your sleep schedule consistent.
2. PAY ATTENTION TO WHAT YOU EAT
You probably already know the importance of a healthy diet. But did you know that what you eat can also impact your sleep? Avoid heavy, high-fat meals close to bedtime, as they can be harder for your body to digest and lead to discomfort or indigestion. Instead, opt for lighter meals that are high in protein and fiber. And don't forget the importance of breakfast - eating breakfast at the same time every day can help regulate your circadian rhythm and improve your sleep quality.3. CREATE A SLEEP-FRIENDLY ENVIRONMENT
Your bedroom should be a sanctuary for sleep. Make sure your room is cool, quiet, and dark - invest in blackout curtains or a white noise machine if needed. Consider using a blue-light filter on your electronic devices to reduce the impact of screen time on your circadian rhythm.
4. UNWIND BEFORE BED
It's hard to fall asleep when your mind is racing. Set aside time to unwind before bed - read a book, meditate, or take a warm bath. Avoid using electronic devices right before bed, as the blue light can interfere with your sleep.
5. GET MOVING DURING THE DAY
Exercise is great for your overall health, but did you know it can also improve your sleep quality? Try to get at least 30 minutes of moderate exercise every day, but avoid exercising too close to bedtime, as it can make it harder for your body to relax.
By implementing these simple habits, you can improve your sleep quality and feel more rested and energised throughout the day.