睡眠 Better With 健康的生活方式 习惯

If you want to get better rest at night, consider all the lifestyle choices you make during the day. 越来越多的研究发现, there’s a deep connection between how well you sleep 和 your physical activity, 饮食和压力水平.

“这绝对是一个恶性循环. Not sleeping well may lead to making poorer choices in all facets of life,”玛丽-皮埃尔说, associate professor of nutritional medicine at Columbia University in New York. “Missing sleep may lead to not thinking as clearly, which then leads to poorer choices during the day. The idea is to break this cycle to have healthier sleep at night.”

St-Onge, who is a leading researcher on the links between sleep 和 overall health, suggests these healthy habits to improve sleep quality.

Tips for better sleep: Try these ABCs to catch more ZZZs

A. Increase your physical activity — 和 make it a morning routine.

Exercising in the morning can “help jump-start your day,” St-Onge said. +, the exposure to light is good for your circadian rhythm, 一个自然, internal process that controls the sleep-wake cycle.
当然, 有运动总比不运动好, so work out later in the day if that works best for you.

B. 吃一 健康的饮食习惯.

Enjoy plenty of fiber-rich vegetables, fruits, legumes 和 whole grains. 包括坚果和鱼. Minimize processed meats, refined carbohydrates 和 sugary drinks. 避免反式脂肪.

This eating style will help you live a longer, healthier life 和 may help improve your sleep. One study found that eating more saturated fat 和 sugar led to less deep sleep, 和 eating more fiber led to more deep sleep.

C. 在一天中平衡你的卡路里.

When you get more calories late at night, sleep may be less peaceful, St-Onge said. 喝太多含糖饮料, caffeinated or alcoholic beverages may also lead to more disruptions during the night.

Keep in mind that your dietary needs may change with age. For example, you may be more affected by caffeine as you get older. You might need to have your last cup of coffee earlier in the day, especially if it’s keeping you up at night.

D. 找一个放松的仪式.

If stress is taking a toll on your sleep, find practices to help you relax. 这些包括 冥想深呼吸或写作.

感激之情 may help you sleep better, according to some research, so try a gratitude practice or journal.

“我是个列清单的人, 所以当我有压力的时候, I look at my calendar 和 plan out when to get everything done. 这让我平静下来，”St-Onge说.

Take a look at how your late-night habits may be affecting your sleep.

“You need to prioritize what’s more important. 你现在真的需要这个吗?”她说。. “Was that extra hour of work late at night worth it? 熬夜有益吗? Or did it hurt your sleep 和 make you more stressed the next day?”

E. 去低技术含量的.

If you’re seeking better sleep, try not using cell phones 和 other devices late in the evening. St-Onge gives her phone a bedtime: It’s off from 10 p.m. 到7岁.m. 每一天.
“Shining a bright light in your face before bedtime is counterproductive,”她说。.

F. 不断尝试.

Some of these lifestyle changes are based on personal preference, 和 it may take some trial 和 error to find what works best for you.

Apps 和 watches that monitor sleep can be helpful, but not foolproof.

When in doubt, St-Onge said, “trust your instincts.”

“忘掉你的手表吧，”她说. “If in the morning you are feeling good 和 refreshed 和 wake up before your alarm, then it’s a good indication you got good sleep.”