Since our health and wellness depend on proper sleep, how do we get the rest we need? Three factors that impact our quality of sleep.
1. Dietary choices
Studies suggest that the foods we consume affect how well we sleep at night. Our sleep patterns may also affect our dietary choices. Eating meals with high sugar content, saturated fats, and processed carbohydrates may disrupt our blood sugar levels, heightening the risk of sleep deprivation. On the other hand, eating more fibre, complex carbs, and unsaturated fats, such as nuts, olive oil, fish, and avocados, can help to induce a good night’s sleep.
2. Exercise patterns
Fitness habits yield better sleep quality, says a growing body of research. The timing of exercise may also play a role in aiding sleep. Aerobic exercise causes the body to release endorphins, making some people feel more invigorated and less capable of falling asleep. Try to complete your workout at least one to two hours before bedtime.
3. Internal clocks
Our internal clocks affect molecular processes, including hormone levels, body temperature, and sleeping patterns. Research suggests early risers tend to be more active (walking 20 to 30 minutes more each day) than “evening types,” linking more aerobic activity to better sleep quality. However, the studies also suggest that our ability to develop chronotypes helps us produce the right hormones to induce sound sleep no matter the time of day. Here’s how to get the best sleep regardless if you are a morning or night person.