Twelve ways to improve your sleep

Updated: Dec 1, 2020

To feel and perform your best, you don’t just need enough sleep, you need enough quality sleep.


Sleep is important. It allows your body to recover, but also to perform vital metabolic processes, such as the cleanup of toxic proteins in the brain, during REM sleep, your “sleeping” brain is very busy consolidating short-term memories into long-term memories.


Unsurprisingly, lack of sleep has been associated with a multitude of health issues. It has been shown to increase inflammation and impair focus, fat loss, insulin signaling, testosterone production, and cardiovascular health. More recently, it has also been associated with higher odds of inadequate hydration.


Getting enough sleep, enough quality sleep, isn’t only a health necessity, either; it can also help you perform better mentally, physically, and sexually, and it can certainly make you a lot happier!



Stick to a sleep schedule


We should aim to go to bed and wake up at the same time each day. People generally have a hard time adjusting to changes in sleep patterns. Unfortunately sleeping late on weekends doesn’t make up for poor sleep during the week. If necessary, set an alarm for bedtime.


Don’t exercise too late in the day


Exercise is great, and we should try to exercise at least 30 minutes on most days. But try to time it no later than 2-3 hours before bed.


Avoid caffeine & nicotine


Colas, coffee, teas (that aren’t herbal) and chocolate contain caffeine, which is a stimulant. Even consuming these in the afternoon can have an affect on your sleep. Nicotine is also a mild stimulant, and smokers will often wake up earlier than they would otherwise, due to nicotine withdrawal.


Avoid alcoholic drinks before bed