Good sleep is a crucial component of heart health. Our previous article, “Sleep Smarts | Sleeping Your Way to Good Health,” highlighted how sleep affects blood pressure, inflammation, atherosclerosis, and cortisol levels, emphasizing the importance of getting at least 7 hours of sleep each night.
Like many, my sleep quality fluctuates with my stress levels and sleep discipline. However, when I aim to maximize my sleep quality, I rely on these three essential tips for better sleep:
Tip 1: Exercise
Charlene Gamaldo, MD, the Medical Director at the Johns Hopkins Center for Sleep, states, “We have solid evidence that exercise—particularly aerobic exercise—helps you fall asleep more quickly and improves sleep quality.” My experience echoes this finding. Exercising six days a week, I notice that my sleep suffers on days I skip my aerobic workout. However, it’s crucial to avoid strenuous exercise right before bedtime as it can raise your blood pressure and body temperature, potentially disrupting sleep.
Tip 2: Early to Bed
Benjamin Franklin famously advised, “Early to bed and early to rise makes a man healthy, wealthy, and wise.” While a UK study suggests that people who are naturally active in the evening may perform better cognitively than morning types, my best sleep comes from being in bed by 9:30 PM with lights out by 10 PM. Aligning with my natural circadian rhythm, this routine helps me wake up refreshed around 6 to 6:30 AM.
Tip 3: Mindfulness
A wandering mind is the most significant barrier to restful sleep for me. A daily routine of mindfulness practices, such as meditation and journaling, helps quiet my thoughts. At bedtime, I often listen to sleep meditations on YouTube by Jason Stephenson, Yoga Nidra sessions on YouTube by Ally Boothroyd, or “A New Earth” by Eckhart Tolle, setting a sleep timer on Audible. These practices help me focus on the present, reducing stress about the past or future. As a tip, scrolling on your phone is the antithesis of mindfulness; replace scrolling with listening.
Conclusion
While there are many aspects to good sleep hygiene, these three tips have significantly improved my sleep quality. I wake up feeling rested and happy. What are your best practices for good sleep? Share your tips in the comments below. Sweet dreams!