5 Easy Ways to Get a Better Night’s Sleep
A good night’s sleep is crucial for feeling your best both physically and mentally. Is very important what habit you can adopt to sleep a little more soundly.
Try these strategies for getting to sleep and sleeping well.
1- Keep A Regular Sleep Schedule
Try to go to bed and rise at the same time every day, even on the weekends and when traveling. Allow yourself at least seven hours of sleep.
2- Create a Bedtime Routine
Wind down by relaxing with a warm bath, reading a book or listening to soothing music. This will signal to your body that it’s time for bed. One such routines could be meditation at the end of the day to prepare your body nad mind for a restful night sleep. Headspace is an app that I like to use to help put me to sleep.
3- Limit Light Exposure
Be sure to limit or avoid bright lights if you intend on going to bed soon. Instead, use low lighting as you prepare for bed. At least 30 minutes before going to bed, turn off TVs and digital devices, including cell phones, computers and tablets. You can also use an eye mask to limit ambient light that may leak in from outside lights
4- Turn Your Room Into a Sanctuary
Your bedroom should be designed for optimal rest and comfort. Make sure it is comfortable, dark and quiet. Clean bedding can also make a big difference in helping you fall asleep.
5- Don’t Eat Close to Bedtime
Eating a large meal close to going to bed can keep you awake. If you are hungry, eat a small snack. And avoid consuming alcohol before going to bed. Although a nightcap may sound relaxing, even small amounts of alcohol can disturb your sleep. It’s also wise to avoid caffeine (coffee, tea, chocolate) late in the day.
Here are some supplements to try if you have trouble falling asleep or sleeping through the night;
Valerian root, which you can consume as a tea or a supplement, is a nervine, or a plant that calms the nervous system. The plant works directly on the nervous system to help you relax for bed, but it also helps relax smooth and skeletal muscle to provide a total body relaxation aiding in sleep disorders.
Chamomile tea not only tastes good but also helps relax you. It can be considered a mild sedative that can help relax your mind prior to bed. Chamomile is also an anti-inflammatory and is often used in colitis or IBS conditions. It is a great herb to use if the cause of your insomnia comes from IBS or colitis
Melatonin is the chemical your brain naturally creates in the evening to make you sleepy. Melatonin is pretty powerful, so you don't want to overdo it . Start with a small dose and don't go over 10 mg unless your doctor deems it appropriate. And don't freak out if you have weird dreams; that's a possible side effect.
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