We all know that good sleep is essential for muscle recovery, fat loss, and overall well-being. But with busy lives, stress, and screen time, quality sleep can be elusive. Here are five science-backed tips to improve your sleep—so you can perform your best in and out of the gym!
1. Dim the Lights Before Bed (Including a Pink Himalayan Salt Lamp)
Exposure to artificial blue light from screens and bright LEDs disrupts melatonin production, the hormone that regulates sleep. A soft, warm glow from a pink Himalayan salt lamp can provide a calming atmosphere without interfering with your body's natural sleep cycle. A 2019 study published in Nature and Science of Sleep found that reducing blue light exposure before bed improved sleep quality and duration.
*An 8-10 lb lamp like this one is great for a medium-size bedroom.
2. Keep Your Room Cool
Your body temperature naturally drops as you sleep, and a cooler room helps facilitate this process. Research in Sleep Medicine Reviews (2012) found that an optimal room temperature between 60-67°F (15-19°C) promotes deeper sleep and reduces nighttime awakenings. Try adjusting your thermostat or using breathable bedding to enhance sleep quality.
3. Magnesium-Rich Foods or Supplements
Magnesium helps regulate neurotransmitters that promote relaxation and sleep. A 2012 study in The Journal of Research in Medical Sciences showed that magnesium supplementation improved sleep efficiency, duration, and melatonin production. You can get magnesium from whole foods like almonds, spinach, and pumpkin seeds or consider a supplement before bed.
4. Read Paper Books Instead of Using Electronic Devices
Reading before bed can improve sleep quality, but the type of reading material matters. A 2021 study found that participants who read a paper book in bed before sleeping experienced better sleep compared to those who used electronic screens. A Harvard Medical School study also reported that light-emitting e-books suppressed melatonin levels, making it harder to fall asleep. To promote better sleep, opt for paper books over screens before bedtime.
5. Take an Evening Walk
Regular physical activity improves sleep, but walking in particular has been shown to have significant benefits. A 2023 study in Sleep Health found that individuals who engaged in daily walks experienced improved sleep duration and quality. Walking, especially in the evening, helps reduce stress hormones, regulate circadian rhythms, and promote relaxation before bedtime. Aim for a 20-30 minute walk after dinner to set yourself up for a restful night’s sleep.
By incorporating these small changes into your nighttime routine, you’ll wake up feeling more refreshed and ready to conquer your workouts. Give them a try and let us know how they work for you!
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