Improving sleep quality starts with daytime habits. By adjusting your routine, you can enhance your rest and energy levels. Here are five ways to improve your sleep by focusing on what you do during the day.
Monitor Your Iron Intake
Iron deficiencies affect about one in three people worldwide, leading to tiredness and disturbed sleep. Groups at higher risk include young children, women of reproductive age, vegetarians, and frequent blood donors. If fatigue persists despite good sleep, consult a doctor about checking your iron levels through ferritin or hemoglobin tests.
Eating iron-rich foods can help prevent deficiencies. Heme iron, found in meat, fish, and eggs, is more easily absorbed by the body. Non-heme iron sources like beans and spinach can be paired with vitamin C-rich foods to improve absorption.
Boost Your Diet with Fruits and Vegetables
People who consume more fruits and vegetables tend to sleep better. Following a Mediterranean diet—rich in vegetables, nuts, legumes, and whole grains—can improve sleep quality and consistency. Studies show that poor sleep is linked to low levels of vital nutrients like magnesium, zinc, and vitamin C.
A healthier diet doesn’t just support sleep but also impacts its quality. Research shows that high-fat, high-sugar diets can disrupt deep sleep, while nutrient-rich diets improve it. Even small changes, like eating five servings of vegetables daily, can make a noticeable difference.
Include Moderate Exercise
Physical activity helps you fall asleep faster and improves sleep quality. A meta-analysis of 66 studies revealed that even a few days of exercise can enhance sleep. Moderate workouts, performed three times a week, may be more effective than daily high-intensity sessions.
Evening exercise, when done up to two hours before bed, doesn’t harm sleep. Regular physical activity can also make you feel more refreshed and boost perceived sleep quality, even if your actual sleep doesn’t improve significantly.
Limit Alcohol and Tobacco Use
Both alcohol and tobacco interfere with sleep. Smoking disrupts deep sleep and makes falling asleep harder. Alcohol might initially make you drowsy, but it reduces REM sleep and can cause you to wake up more often during the night. Drinking also worsens conditions like sleep apnea and disturbs your natural sleep-wake cycle.
Cutting back or eliminating these habits can significantly improve restfulness. Setting achievable goals for gradual reduction often leads to more sustainable results than abrupt elimination.
Prioritize Breakfast and Regular Meal Times
Eating breakfast can enhance mental sharpness and reduce tiredness throughout the day. Studies show that breakfast eaters report less fatigue and improved focus compared to those who skip the meal. Regular meal timings also support better energy levels and minimize fatigue.
Irregular eating patterns might increase tiredness, potentially due to their impact on circadian rhythms. Starting your day with a nutrient-rich meal, like eggs or oatmeal, can be a simple yet effective strategy to boost energy and improve sleep.
By incorporating these tips into your routine, you can enhance your energy during the day and experience better sleep at night.