7 Everyday Tips for Better Sleep

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Quality sleep is crucial for health and balance, and light intake plays a big role in your sleep cycle and your circadian rhythms. If you’re hoping to get more zzzzz at night and feel more refreshed when you wake up, here are 7 tips to optimize your sleep:

Get Active When You’re Awake

Our body’s activity level has its own circadian rhythm. When we’re awake, we’re designed to move. Exercise, especially in the morning or early afternoon, can help you sleep better at night. Regular exercise raises your body temperature, and the cooldown period has a relaxing effect that promotes better sleep. [1]  By contrast, exercising later in the evening can make it more difficult to sleep, because your body hasn’t fully recovered from activity mode. [1]

Follow an Eating Routine and Don’t Eat Before Bed

What you eat is important, but when you eat is also vital, and often overlooked. Digestion and metabolism follow a circadian rhythm like the sleep/wake cycle. [2] Your organs are hard at work while you sleep, processing fat and preparing your body for the next day. They work more efficiently when you eat at roughly the same time every day, helping to establish long-term rhythms. [3]

Your body has a roughly 8-10 hour window, starting with your first bite or drink of the day when it can process food the best. Anything you eat will take hours to digest and lots of coordination amongst your cells and organs. It’s best to eat your last bite at a minimum of 2-3 hours before going to bed. This gives your body enough time to metabolize food and lets your digestive system switch from creating stored fat to burning it at night. [3]

Avoid Alcohol and Caffeine at Night

Caffeine is a powerful stimulant that you should avoid beyond the early afternoon. Most people need hours to process caffeine, and overcome the jolt it gives you. Try to avoid caffeinated drinks after noon if you can, but definitely lay off the coffee and soda at night. Drinking alcohol at night can make it seem easier to fall asleep, but in reality, it’s closer to sedation. Try to have your last drink of the evening with dinner so your body has a few hours to process it before hitting the proverbial sack.

Prioritize Peace of Mind

The research is clear: high amounts of stress throughout the day make it more difficult for our brains to relax and sleep at night. [4] If you have a stressful day, be mindful about claiming some relaxation in the evening with meditation, reading, a walk, or whatever works for you. Bottom line: prioritize your peace of mind before getting into bed.

Keep Your Bedroom Temperature Cool

The human body decreases in temperature while we sleep. Our heart rate and breathing slow down to help regulate this temperature drop. You can give your body a better environment for sleep if your bedroom is in the 60-72 degrees range. Hot and stuffy rooms make it harder to get to sleep—and stay asleep. Avoid waking up in a sweat by keeping your bedroom cooler. It’s better for your sleeping rhythm if you don’t wake up several times in the night because you’re hot. These small disruptions can build up and lead to larger sleep problems. [5]

Silence Supports Sleep

This one is obvious: you sleep better when it’s quiet. Many people get in the habit of falling asleep to the TV or music, often waking in the night to turn off electronics and move to bed. This disrupts your circadian rhythm and makes it tougher for your body to process fat and recover properly at night.

Healthy Light Intake is Essential for Better Sleep

 Don’t overlook the importance of light for your sleep quality. Your body and brain respond to the light you’re exposed to during the day, and some kinds of light are better than others when it comes to your sleep quality. You should absolutely try to get outside every day and take in natural sunlight. Blue light from screens, however, is extremely bright and can trick your brain and disrupt your sleep hormones, especially at night. Check out this post to learn the most common sources of harmful blue light exposure, plus tips on how to limit blue light and sleep better.

Limit blue light, especially at night: Blue light has been a big advancement for screen technology that’s made our phones and computers so powerful. But this bright, artificial light can have major negative effects on our sleep quality. Blue light is so bright that it can trick our brains and bodies into thinking it’s time to be alert and awake. Blue light from a screen has a very high color temperature. It’s even brighter than standing outside on a sunny day. If you look at your phone in bed, your brain is getting the message that it needs to be alert. Trying to sleep right after that can be difficult, even when you’re tired. To sleep better, limit the blue light, especially at night.

Red light is less intense, and helps enhance your sleep: Red light therapy from a Joovv has a much lower color temperature than blue light, and is designed to enhance sleep and cellular balance in a way blue light is not. Even if you can’t get enough sunlight every day, the soothing light from a Joovv device can help you balance your cellular environment and make it easier to fall and stay asleep. [6]

Ambient Mode from Joovv is designed to optimize sleep: Joovv is the only light therapy brand with Ambient mode, an innovative setting with lower intensity light that’s designed to support your circadian rhythm and enhance sleep quality. Ambient mode allows you to use your Joovv as an all-purpose evening lighting solution, so you can make your home environment more conducive to a good night’s sleep.

The Joovv Go can also be used as a red light alarm clock that shines energizing light to help you wake up naturally. Rising with lower color temperature light is a better transition from sleeping to waking than being jolted out of bed by a beeping phone and looking at blue light right away. Joovv and its red and near infrared wavelengths have always been a good way to support better sleep and circadian rhythm. Now the Joovv Go has a setting to help optimize your mornings.

With our innovative alarm clock function and Ambient Mode features, Joovv is taking sleep optimization to a new level. You can see all of Joovv’s red light therapy products here.

Sources and References:

[1] Sleep Foundation. How Exercise Impacts Sleep Quality

[2] Konturek PC, Brzozowski T, Konturek SJ. Gut clock: implication of circadian rhythms in the gastrointestinal tract. J Physiol Pharmacol. 2011 Apr.

[3] St-Onge AP, Mikic A, and Pietrolungo C. Effects of Diet on Sleep Quality. Advances in Nutrition. 2016 Sept.

[4] Sleep Foundation. Stress and Insomnia.

[5] Healthline. What is The Best Temperature for Sleep?

[6] Mariana G Figueiro, Levent Sahin, Charles Roohan, Michael Kalsher, Barbara Plitnick, and Mark S Rea. Effects of red light on sleep inertia. Nat Sci Sleep. 2019.