Sleep is one of the most important pillars of health that impacts your well-being and quality of life. In fact, getting enough quality sleep can help you have a better mood, improved concentration, and more physical energy for work and play.
If you struggle to sleep on a regular basis, it will affect your life in negative ways. It’s worth analyzing your sleep patterns for trouble areas. One of the best ways to do this is with a sleep tracking device. In addition to that, here are some simple tips to improve your quality of sleep.
It is important to expose yourself to as much natural daylight as you. Not only will this increase your energy levels for the day but also boost your circadian rhythm, which tells your body when it is time to sleep. On the flip side of this, reduce light exposure at night. So, at least a couple of hours before you sleep, turn your lights down and shut off electronics, including technological devices like phones, tablets, and computers. Making these simple lifestyle adjustments can help you get a better night’s sleep by helping your body do want it’s supposed to. You can track this by keeping a journal and rating how you sleep each night.
Eat a Healthful Diet
We know that science has proven that food plays an important role in your physical health. But do you know that it also plays a role in how we sleep? The more balanced your diet is, the more likely you are to be healthy. This, in turn, is a huge precursor to sleeping deeply and for the right amount of time. Know that consuming caffeinated drinks and sugar throughout the day can upset the natural rhythm of sleep. The timing of when you eat is also important. Try to avoid eating close to bedtime, especially food and drinks high in sugar, caffeine, or strong spices.
There are many supplements that can actually help you get a better night’s sleep. Of course, check with your doctor before you start a supplement regimen. Several that I have had success with are L- theanine, magnesium, and even CBD. The key is to do thorough research about each product before you buy because there are so many choices. Your doctor might be able to recommend some brands that are trustworthy and get results. I also use aromatherapy oils to promote sleep. Lavender is especially good for relaxation.
Establish a Routine
Performing a bedtime routine consistently is key when it comes to telling your body what you need it to do. Try to go to bed and wake up at the same time every day, even on the weekends. Additionally, do all of your bedtime personal care activities at the same time to tell yourself that it’s time to start winding down. I also listen to relaxing meditations or music to help me go to sleep.
Consider Your Environment
Consider the environment of your sleep space. Make sure the temperature is cool, the lights are off, there is minimal sound, and you are comfortable in your bed. I like to make sure the room is picked up and clutter-free. Also, if your mattress is old and not that comfortable, consider investing in a new one. If possible, avoid working and watching TV in your bedroom, so that your brain can better associate your bedroom with sleeping.
**** This post is strictly informational and is not meant to replace the advice of your healthcare provider. Women’s lifelink, its owners, administrators, contributors, affiliates, vendors, authors, and editors do not claim that this information will diagnose, treat, or improve any condition or disease.