9 Science-Backed Tips to Sleep Better
When it comes to maintaining a healthy lifestyle, getting a good night’s sleep is arguably the most important factor to include in your routine. Your biological systems are hard at work while you sleep; your brain processes new information, while your body goes into “repair and restore” mode to benefit your cells, energy levels, hormones, and more.
At Urban Massage, we encourage clients to get plenty of sleep so the body can rejuvenate and you can wake up ready for the day ahead. We also see many clients with sleep problems related to stress, anxiety, pain, or restlessness. While massage therapy, manual osteopathy, and other modalities can help, there are also effective at-home strategies.
To help you dial in your nighttime routine, here are nine science-backed tips to sleep better and feel rested:
Limit Screen Time Before Bed for a Better Sleep
Studies show that evening screen use can disrupt your circadian rhythm, increase heart rate, and overstimulate the brain, which shortens sleep. Turn your phone off or leave it in another room an hour before bedtime to help your brain wind down. This habit can help you fall asleep faster and improve sleep quality.
Move Your Body to Tire Yourself Out
Research from the Johns Hopkins Center for Sleep shows that regular movement improves sleep duration and quality. Choose the time of day that suits your body and schedule, then stick with it. Consistency often leads to a more stable sleep pattern.
Invest in the Right Mattress and Pillow
If it has been a while since you replaced your mattress, consider an upgrade. The right firmness can make or break healthy sleep habits. Many modern mattresses offer adjustable settings, even for couples with different preferences. If a new mattress is not in the cards, try swapping your pillow first. Chronic neck and shoulder stiffness is often linked to worn pillows or an aging mattress.
Regulate Your Room Temperature at Night
Temperature has a major impact on comfort and sleep onset. Adjust your thermostat at night or use a fan to find your ideal sleep climate. The right sleepwear matters too; different fabrics change how warm or cool you feel.
Practice Meditating to Wind Down
Like putting your phone away, meditation helps quiet the mind and prepares your nervous system for rest. Spend two to twenty minutes on meditation or deep breathing to calm the body and pave the way for a full night’s sleep.
Be Mindful About Bedroom Lighting for Better Rest
Blue light from devices is a top disruptor, but any excess light can over-stimulate the brain. Blackout blinds help many sleepers wake more refreshed. If you still notice light disturbance, consider a comfortable sleep mask. Even small light sources such as alarm clocks can interfere for some people.
Eat the Right Bedtime Snack
Certain foods contain compounds that support sleep. Almonds provide melatonin to help regulate circadian rhythm. Other helpful nutrients include magnesium, tryptophan, antioxidants, serotonin, vitamin D, and omega-3.
Snack ideas to support better sleep
- Roasted nuts
- Turkey
- Fatty fish
- Floral or fruit-based tea
- Oatmeal
- Bananas and other fruit
Consult with a Physician to Address Sleep Concerns
If lifestyle changes are not helping, you may be dealing with a more serious sleep disorder. If you suspect insomnia, sleep apnea, snoring, or another condition, see your doctor for a referral to a sleep specialist. You might benefit from additional support such as a sleep apnea machine, prescription medication, or a specialized snoring aid.
Book a Massage in St. Albert at Urban Massage
Regular massage therapy helps your body relax, heal, and recharge, preparing your nervous system for the best sleep possible. At Urban Massage, we offer a variety of specialized massages in St. Albert, including relaxation, therapeutic, deep tissue, sports-specific, prenatal, pediatric, cupping, hot stone massage, and more.
Our Registered Massage Therapists are trained to address your individual wellness needs. Book a massage at Urban Massage and Wellness Clinic today and start your journey toward a healthier, more restful sleep cycle.
