#3. Eat Light at Dinner
Eating light at dinner has many benefits – it’s one of the keys to successful weight loss, it helps regulate insulin levels and enables a smooth functioning of the digestive system and it can be one of the contributors to a better quality sleep. Eating a lavish and spicy dinner will interfere with your sleep and make you slower both physically and mentally the next day. On the other hand, ending the day with a low-calorie dinner will prevent sleep issues caused by an overloaded digestive system and help you sleep deep and tight and wake up feeling fresh and ready for a big hearty breakfast.
#4. Avoid Caffeine After 5 pm
When consumed in the evening or within an hour before going to bed, caffeine disrupts the body’s internal clock and has negative effects on sleep. According to many studies, besides keeping you awake for longer, late-night caffeine consumption can damage core components of the cellular circadian clock and have negative health consequences, especially in the form of cardiovascular problems.
Also, research suggests that drinking your late-afternoon or evening cup of coffee is very likely to cause problems for your sleep even if you aren’t aware of it and can’t feel any noteworthy effects. Bottom line: if you want to enjoy good quality sleep, restrict your caffeine consumption primarily to the morning hours.
#5. Supplement With Vitamin D
Vitamin D deficiency can cause a plethora of health issues, including sleep disorders. More specifically, a lack of vitamin D will hurt the amount of sleep you get, the quality of your sleep and your mood upon waking up (which is one of the reasons we get the winter blues). To upgrade your sleep, start supplementing with vitamin D3 – begin with a 60k IU dosage per week for the first few weeks, then switch to 1000-2000 IU. Don’t overdo it, however, because too high levels of vitamin D come with their own negative health consequences.
Also, timing is everything: multiple studies have shown that taking vitamin D in the morning works best at helping people get adequate amounts of deep sleep at night, while taking it at night tends to disrupt sleep because of the inverse relation between vitamin D and the sleep hormone melatonin.