Feeling well-rested starts with your daytime habits. These five strategies can improve sleep and boost energy.
1. Monitor Your Iron Levels
Iron deficiency affects about one-third of the global population, leading to fatigue and sleep issues. High-risk groups include women of reproductive age, vegetarians, athletes, and frequent blood donors. If you feel tired despite good sleep habits, consider testing your ferritin and hemoglobin levels.
To prevent iron deficiency, focus on a balanced diet. Heme iron from meat, fish, and eggs is most easily absorbed. Pair non-heme sources like beans and greens with vitamin C-rich foods to enhance absorption. Prioritizing nutrition can improve both energy levels and sleep quality.
2. Prioritize Fruits and Vegetables
Eating more fruits and vegetables is linked to better sleep. Studies show diets like the Mediterranean diet, rich in whole foods, improve sleep consistency and quality. Conversely, fast food and sugary drinks are associated with poorer sleep.
Nutrition impacts sleep quality beyond just cravings. High-fat, high-sugar diets can disrupt brain waves during sleep, reducing deep sleep quality. Even modest dietary changes can help. Studies show that increasing fruit and vegetable intake improves sleep for many, especially women and children. Vitamins like A and C, along with minerals such as magnesium, play key roles.
3. Stay Active with Short Workouts
Regular exercise supports better sleep. A 2015 meta-analysis found even a few exercise sessions help people fall asleep faster and sleep longer. Moderate exercise often beats intense workouts for improving sleep.
Surprisingly, evening workouts don’t disrupt sleep for most people if done at least two hours before bedtime. Exercise also makes you feel more rested, regardless of actual sleep quality. A simple 10-minute daily workout can be enough to make a noticeable difference.
4. Reduce Alcohol and Tobacco Use
Both alcohol and tobacco negatively impact sleep. Smoking can make falling asleep harder and disrupt restorative sleep. Regular alcohol use, even in moderate amounts, changes sleep patterns. While it may help you fall asleep initially, it often leads to disrupted sleep cycles and less REM sleep later in the night.
Cutting back on these habits may not be easy, but small, attainable goals can help you reduce consumption. The benefits include more consistent sleep and increased energy.
5. Start Your Day with Breakfast
Skipping breakfast can increase fatigue, while eating it supports mental sharpness and energy. Research shows breakfast enhances memory, concentration, and alertness for both adults and children.
Consistency matters, too. Studies link irregular eating schedules with higher fatigue levels. Breakfast can help align your circadian rhythm, contributing to better sleep. Simple options like eggs or oatmeal provide an easy energy boost to kickstart your day.
Final Thoughts
A good night’s sleep starts with thoughtful daytime habits. Small changes like eating well, exercising, and maintaining consistent routines can help you feel more rested and refreshed.
