Here’s what we’ll cover in this blog post:
- How sleep affects longevity
- What keeps us from sleeping well
- Tips for better sleep
Tired of feeling tired?
When was the last time you woke up feeling energized, refreshed, and truly awake? Sleep isn’t just essential for survival—it’s the foundation for how we feel and function throughout the day.
Research shows that a good night’s sleep is just as important—if not more important—than regular exercise and healthy eating. Poor sleep doesn’t just leave you feeling fatigued; it can have a profound impact on your overall health.
Prioritizing sleep is crucial for your health and longevity, as quality sleep supports cellular repair, hormonal balance, and cognitive function, all of which are essential for slowing the aging process.
Here are 5 science-backed tips to help you sleep longer, improve sleep regularity, and optimize the quality of your nightly rest.
Tip #1: Exercise (Anything to Get Your Body Moving!)
Exercise offers numerous benefits, and one of the most valuable is its ability to promote better, quality sleep. Physical activity, especially high-intensity training, boosts the natural production of melatonin—the hormone responsible for regulating your circadian rhythm (your 24-hour internal clock) and helping you fall asleep more easily. You know the feeling when you get into bed and fall asleep instantly, like flipping a switch? You can thank your natural melatonin for that.
Exercise also boosts sleep quality in other ways. It helps reduce stress hormones like cortisol, which can otherwise keep you alert at night. It also triggers the release of “feel-good” chemicals, such as endorphins, which improve your sense of well-being and relaxation. Additionally, exercise lowers your body temperature—a key signal that tells your brain it’s time to wind down and prepare for sleep.
When fitting exercise into your daily routine, there’s one thing to keep in mind—watch the timing of your workouts. Exercising too late in the evening can delay melatonin production, making it harder to fall asleep. Morning workouts, especially in daylight, support your circadian rhythm and help you start your day feeling energized.
If it’s a sunny day, consider a morning walk or run. It’s a simple way to boost your mood, regulate your internal clock, and set yourself up for a better night’s sleep.
Tip #2: Create a Comfortable Sleeping Environment
Your bedroom environment is key to a good night’s sleep. It’s not simply about having a comfortable mattress and pillows—it’s about creating a space that supports rest. Aim for a quiet, dark, and cool space for optimal sleep.
While there’s no perfect temperature, experts recommend keeping the thermostat between 65-68°F. Cooler temperatures help signal to your body that it’s time to wind down, encouraging deeper, more restful sleep. Minimizing noise and blocking out light are also crucial for maximizing your rest.
If you watch TV, use your cell phone, or do work in your bedroom, your brain starts to associate the space with alertness instead of rest. To train your brain to associate your bedroom with sleep, reserve the space for sleep and sleep only. This way, when you enter the room, your brain knows it’s time to relax and wind down for the night.
By creating an environment that supports rest—both physically and mentally—you set yourself up for better, deeper sleep.
Tip #3: Unplug and Relax Before Bed
It’s essential to wind down your mind before bed to ensure quality sleep. Practicing relaxation techniques—whether it’s a 10-minute meditation, listening to calming music, taking a warm bath, or reading—can significantly improve sleep quality.
Whichever method suits you best, make sure it doesn’t involve technology. The blue light from smartphones or TVs can make falling asleep harder. If possible, turn off bright lights two hours before bedtime for optimal results.
If you need to use technology before bedtime, turn down the brightness or wear blue light-blocking glasses to reduce the negative effects before bed.
Tip #4: Eat (But Not too Much)
An empty stomach can keep you awake, but eating too much before bed can leave you too uncomfortable to sleep. The trick is finding the right balance! From a biological perspective, eating raises your core body temperature, which promotes wakefulness. Conversely, lowering your core body temperature helps signal to your body that it’s time for sleep.
To give your body time to cool down and prepare for rest, try to avoid large meals 2-3 hours before bedtime. If you’re feeling a bit hungry, consider a light snack like fruit, nuts, or crackers to hold you over without disrupting your sleep. This approach helps maintain a comfortable core body temperature and supports a better night’s sleep.
Tip #5: Stick to a Sleep Schedule
Our bodies are naturally wired to sync with the sun. Having an irregular sleep schedule can throw off your internal clock and negatively impact your sleep quality. Try to go to bed and wake up at the same time every day—even on weekends. Staying consistent helps train your body to sleep better and can prepare your body to naturally awake without the need for an alarm clock.
Just like regular exercise and a healthy diet, consistent, quality sleep is essential for long-term health and longevity. By following these science-backed tips, you can improve not only your sleep, but also your body’s ability to repair, recover, and regenerate over time.
Sleep plays a critical role in maintaining your heart health, cognitive function, and metabolic balance, all of which are key factors in expanding healthspan. If enhancing your overall health and extending your lifespan are priorities for you, start by making quality and regular sleep a non-negotiable part of your routine.
Looking for more ways to optimize your sleep? Explore our sleep solutions designed to help you achieve deeper, more restorative rest and support your long-term health goals.
–
Note: The above statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.