Experts Reveal Their Hacks for a Good Night's Sleep

We’re always hearing doctors and wellness professionals wax poetic about the importance of a good night’s sleep… but why is getting to bed just so important? Well, it might actually play a bigger role in your overall health and wellbeing than you think — and it’s not something you can replicate with a strong cup of coffee in the morning. RELATED: Best Sleep Trackers “Sleep is the foundation of health,” explains naturopathic doctor Dr. Leigha Saunders. “Consistently implementing routines and practices that help you optimize your sleep ultimately improves your health across all aspects.” If you’ve made it a goal to get better, deeper sleep, keep reading. We reached out to a handful of fitness enthusiasts and doctors to get their best hacks for getting a good night’s sleep. From what you put in your body to how you calm your mind, here’s how to ensure you’re sleeping through the night, every night. 8 Key Hacks for Improving Your Sleep Quality Take a Magnesium Supplement “Magnesium is a rarely considered mineral that plays many roles in the body, over 600 functions at the cellular level. While it is a small nutrient a deficiency has significant implications,” explains Trista Best MPH, RD, LD, Registered Dietitian at Balance One Supplements, Environmental Health Specialist, and Adjunct Nutrition Professor. Along with fighting depression and lowering blood pressure, magnesium is linked to better sleep in both quality and quantity. Magnesium deficiencies almost always lead to or exacerbate insomnia. According to Best, it does this by regulating and activating parasympathetic hormones and neurotransmitters that help the brain to enter a state of relaxation which is better prepared for rest. “Magnesium also helps to control the symptoms of some conditions that interrupt sleep, like digestive disorders,” she explains. Consider Eating Your Melatonin Most of us already reach for the bottle of melatonin to help foster better sleep, but, according to Best, getting it naturally through the food you eat may be more effective (and healthier!) “Eating foods that contain natural melatonin right before you are ready to attempt sleep can help you fall asleep faster and sleep more soundly. Almonds, walnuts, and bananas are prime examples of these easy to snack on foods rich in melatonin,” she says. Avoid Spending Too Much Time in Bed The amount of time we allot for sleep should be similar to our average nightly sleep duration… even if it is tempting to linger after waking up or watch TV before bed. According to Martin Reed, certified clinical sleep health educator (CCSH) and the founder of Insomnia Coach, many people who struggle with sleep allot too much time for sleep as a way of trying to get more sleep. “This sounds logical — after all, if you spend more time in bed there is more opportunity for sleep. However, if you are already struggling with sleep, then spending more time in bed will simply lead to more time awake in bed rather than more time asleep,” Reed explains. “This leads to more tossing and turning during the night, and more worry, stress, and anxiety related to being awake in bed.” Reduce Alcohol Consumption in the Evenings “Although alcohol can help us fall asleep, it disrupts sleep later in the night,” says Reed. “That’s because, as the body breaks down alcohol, it has a stimulant effect — so, although a few nightcaps might help you fall asleep faster, they may lead to nighttime awakenings and more time spent awake later in the night.” Reed suggests limiting your alcohol consumption to just one or two glasses of wine or beer with dinner — and making sure your last drink is at least three to four hours before bedtime if possible. RELATED: Benefits of Sleeping Naked Move Your Body Not only is exercise good for your overall health, it’s great for your sleep health, too! “When it comes to the timing of exercise, exercising around six hours before you go to bed may be more beneficial for sleep due to the timing of the rise and fall of your body temperature — but all exercise is good exercise,” says Reed. “I would suggest trying to avoid rigorous exercise too close to bedtime as this could delay sleep onset.” Keep the Caffeine to 12 Hours Before Bedtime According to Dr. Saunders, the average person takes about 12 hours to fully metabolize caffeine. To make sure it's out of your system and not interfering with your sleep, Dr. Saunders suggests keeping it to 12 hours before your ideal bedtime. For example, if you consistently wake up at 6 a.m., your ideal bedtime is going to be 14-16 hours later, or 8-10 p.m. You can then work backward and make sure you keep caffeine consumption to before 10 a.m. Try a Brain Dump Do you have trouble sleeping because you‘re replaying the day‘s events, worrying about tomorrow, or trying to get your to-do‘s in order? According to Dr. Saunders, actually writing down your thoughts involves a separate cognitive process that allows you to “dump” them for tomorrow, not tonight. “Keep a simple journal or notepad on your bedside table for those brilliant ideas or things that pop into your mind at any point during the night to come back to tomorrow,” she suggests. Pick a Consistent Wake Up Time “While this doesn’t have to do with your evening routine, waking up at the same time every day, even after a bad night's sleep, keeps your body clock on track,” explains Dr. Saunders. “It also makes it more likely that you will fall asleep faster, stay asleep longer, and have a deeper sleep that night. Changing your wake up time, even by 1-2 hours day to day, can have the equivalent effect of jet lagging your body 1-2 hours.” Consider Aromatherapy “Smells and aroma are one of the least talked about sleeping hacks ever,” says neurologist and sleep health expert Dr. Pietro Luca Ratti, MD, Ph.D. “By lighting incense or turning on a diffuser filled with lavender, you’ll set the mood and soothe your mind, making it easier to relax and sleep. You can even find a special spray to fill your sleep-space with a smell of your choice to improve how you sleep.” You Might Also Dig: Tips for a Deeper Sleep Best Products for Hot Sleepers How to Get Deeper Sleep