Sleep is an essential part of keeping yourself performing your best. How can you improve your sleep? Here are some tips you can’t miss!
Tip 1 – Exercise
It’s believed that exercise reduces daytime sleepiness, so when you eventually go to bed you are more ready to go to sleep, improving the depth and quality of the sleep you get.
Exercise appears to be helpful whatever time of day you do it, too. Some research has suggested that late-night exercise can increase cortisol (皮质醇) and other substances that interfere with sleep. Therefore, it’s best to do light activities like yoga or stretching before bed.
Tip 2 – Be tactical with dinner
It’s a widespread belief that a late dinner can negatively impact your quality of sleep, but that isn’t necessarily true of all food. Eating large amounts of fat or carbohydrates, and specifically sugar, before bed can boost energy and increase the time it takes to fall asleep.
This study showed that drinking and eating just before bed caused more people to wake up mid-sleep. Other research also suggests eating high-calorie four hours before bed decreases the time it takes to fall asleep.
However, foods with melatonin (褪黑激素) and tryptophan (色氨酸), like nuts and milk, can provide some helpful benefits for sleep.
Tip 3 – Journaling
A study on the effects of bedtime writing demonstrated that writing about one’s worries can help him/her fall asleep.
The important thing to note about this study is that it specified the kinds of writing. They found that those who had written about activities they had completed fell asleep much slower than the people who had completed a to-do list for the following day. Whether you journal or not, conclude your studies with a plan for the following day may allow you to leave your anxieties at the desk and sleep better.
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