Did you know that healthy sleep is a huge part of attaining and maintaining your ideal weight? According to MedlinePlus, not getting enough sleep or enough deep sleep actually raises your risk of obesity, as well as many obesity-related illnesses like heart disease and diabetes.
But of course, having “healthy sleep” is easier said than done. Unfortunately, there is no right or wrong way to sleep, and what qualifies as healthy sleep will vary from individual to individual. In this article, we will cover some of the tips and tricks that have helped us to attain healthy sleep habits, and we hope they help you too!
What is a Healthy Sleep Schedule?
First of all, the number one quality of a healthy sleep schedule is getting a healthy amount of sleep. Those 5 hour nights you sneak in between busy days just isn’t going to cut it. While recommendations vary, below is the amount of sleep you should be getting each day, according to Healthline.
14-17 years old: 8-10 hours per night
18-64 years old: 7-9 hours per night
65 and up: 7-8 hours per night
Chances are, even if you set aside this amount of time in your schedule for sleep, you may not be able to stay asleep for all of these hours. This is because you may have some unhealthy sleep habits that are keeping you awake at night or preventing you from falling asleep.
If you are struggling to fall asleep or stay asleep at night, chances are you are participating in a bad sleep habit that we recommend you avoid. Watch our video to learn about things you should avoid to help you sleep, or keep reading to learn more.
Things to Avoid to Attain Healthy Sleep
Caffeine
Caffeine is a stimulant that is designed to keep you awake. Start by limiting your caffeine later in the day. You may find that caffeine as early as 3 pm can affect how you sleep at night. It might be time to make your morning coffee just that–a coffee you only drink prior to your lunch break.
Lack of Exercise
If you find yourself just not tired when bedtime comes around, then you may not be having enough physical activity during the day to burn off the energy your body is creating. We recommend exercising for at least half an hour each day.
Exercising Too Close to Bed
While exercise during your day can be a great way to tire you out (and help you sleep deeper and longer!), don’t do it too close to bedtime. This is because exercise actually releases endorphins that give you more energy. We recommend exercising in the morning or after work before dinner time.
Consuming Too Much Food
If you eat a large meal too close to bedtime, this can keep you awake too (not to mention cause conditions like heartburn). You have a couple of options in this space, one of which is limiting the size of your dinner, which can be a great way to help you towards your weight loss goals. You can also eat earlier in the day or swap your big meal of the day for lunch and commit to eating light dinners.
Stress
Are you stressing about something you need to remember? This might keep you awake at night. Even if you are just stressed about work, you need to get these thoughts out of your head before you lay down each night. Make a to-do list for the next day before you go to bed to help you empty your mind, and journal for 5-10 minutes to help you release any emotions and stress you may be holding onto.
Electronics Usage
Electronics, like your phone and TV, emit blue light, which is a type of light that tells your body that it needs to stay awake. This can cause you to have trouble falling asleep or staying asleep the entire night. We recommend turning off all electronics at least one hour prior to bedtime to allow your brain to relax. You can use this time to meditate, journal, or read a book!
(You can also turn off the blue light in your phone and computer settings which we highly recommend!)
Alcohol
Alcohol is a major sleep preventer. The sugars from alcohol break down in your bloodstream overnight, keeping you awake, causing you to wake in the middle of the night, and preventing you from getting deep sleep. When you are trying to establish a healthy lifestyle, it’s best to avoid alcohol completely.
Want some tips for attaining healthy sleep? Watch this video to learn how to have healthy sleep.
What is a Healthy Sleep Position?
Besides just avoiding stimulants, a healthy sleep position can help you to have healthier sleep. Generally, most doctors recommend sleeping on your side or back as this is healthier for your spine and allows you to relax more completely. You should also sleep on your left side more than your right, especially if you suffer from indigestion.
This doesn’t mean you stomach sleepers should feel bad, however, as there is an argument that sleeping on your stomach is better for digestion for those with digestion issues. If you sleep on your stomach regularly, however, you should invest in a special stomach sleeper pillow to protect your neck or go without a pillow entirely (See Below).
Healthy Sleep Pillows
Even if you don’t sleep on your stomach, a healthy sleep pillow can help you to fall asleep faster and stay asleep longer. But no one pillow will work for everyone. You may even need to try a few pillows before you find the right fit for yourself.
When selecting a pillow, you want one that lets your neck feel supported but also not so hard that your neck feels strained. Some people like softer pillows, while others need pillows that are more firm. Here are our suggestions based on your sleeping positions/habits.
Stomach or Back Sleeper (For those with frequent neck or shoulder pain)
Do you move around between positions as you sleep? Then check out our all-around healthy sleeping pillow here.
Final Thoughts on Healthy Sleep
Overall, it can be difficult to do everything you need to do to attain healthy sleeping habits. But once you take the time to do so, you will be shocked by how amazing you feel after you are getting a good night's sleep each and every night. You will also be surprised by how easy it is to maintain healthy habits when you have healthy sleep, so don’t be afraid to give it a try!
Find out more in our video 3 keys to healthy sleep.
FAQ
What is the Healthiest Sleep?
The healthiest sleep is a sleep that is the correct length of time for your age during which you don’t wake up during the night and remain in a deep sleep for most of the night.
Is it Healthy to Sleep Without a Pillow?
While sleeping without a pillow isn’t necessarily recommended, some studies have shown that sleeping pillowless is better for stomach sleepers as it keeps the neck in a healthier position.
Is it Healthy to Sleep Naked?
There are no studies that prove that it is healthier to sleep naked or clothed. Instead, you should sleep in the clothing (or lack thereof) that is most comfortable for you.
Is 5 Hours of Sleep Enough?
Five hours of sleep is not enough for anyone, no matter what their age may be.
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