Sleep is absolutely essential for proper health and functioning. Improper sleep can lead to all sorts of health problems. But good sleep is just a few tips away.
Here’s are some tips on how to get a good night’s sleep:
1) Get Your Bright Light Bask On
Increasing your exposure to bright light during the day can help improve your quality of sleep and the duration of it. It can also help you get to sleep quicker. That’s because natural lights or bright lights help to regulate your circadian rhythm or your body’s system that tells your brain and body when you should be awake and when you should be asleep.
Your body has a natural time-keeping clock, known as your circadian rhythm. Natural sunlight or bright light during the day helps keep your circadian rhythm healthy.
2) Stick a To a Sleep Schedule
It’s important to get between seven and eight hours of sleep per night and go to bed and wake up at the same time every day. This also helps to support your body’s sleep/wake cycle. Try to make sure your bedtime or wake time is no more than an hour off on weekends and weeknights. If you have trouble falling asleep within 20 minutes just get out of bed and do something like read or listen to music until you’re tired enough to go back to sleep.
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3) Minimize Your Blue Light Exposure
Exposing yourself to blue light in the evening or before bed tells our bodies that it’s daytime and we should be awake. It also reduces the melatonin in your body and melatonin helps us to relax and sleep deeply. Blue light from electronic devices like smartphones and computers are the worse offenders when it comes to nighttime light exposure. Try wearing blue light blocking glasses and adjusting your electronics to emit warming colors in the evening (there are apps that do this). You should also turn off bright lights, TV, and other electronics at least two hours before bed.
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4) Monitor Your Food and Drink In-Take Before Bed
It’s a good idea to make sure you don’t go to be too stuffed or hungry since the discomfort of it could keep you awake. Caffeine and nicotine can take hours to wear off and can keep you up at night. Alcohol may help you to pass out but it can also disrupt your sleep in the middle of the night. There are also foods you can eat, like pistachios, that will help lull you to sleep.
5) Regulate Your Daytime Naps
There’s nothing like a glorious nap in the middle of the day. But napping for too long can negatively affect your sleep or make it harder to sleep at night. Napping for 30 minutes or less is great for enhancing brain function. If you’re used to taking regular daytime naps and are sleeping well then it shouldn’t be a problem.
6) Turn Your Bedroom Into A Restful Environment
You want your bedroom to be conducive to sleeping. That means creating a cool, dark, and quiet atmosphere. Consider darkening shades, earplugs, and keeping electronics out.
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7) Take Some Melatonin
Getting an extra dose of melatonin can really help lull you to sleep. It will also improve your sleep quality. Melatonin supplements can be especially helpful when traveling or adjusting to a new time schedule.
8) Get Your Physical Activity On
Getting adequate physical activity during the day can help your sleep habits. Engaging in physical activity while outside is also good for your health. Just don’t be active too close to bedtime. The energy boost can keep you up.
9) Put Your Worries Aside
A worried mind can keep you up at night. Find ways to ease the anxiety and stress in your life. Try meditation, journaling, or other relaxation techniques.
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10) Try Other Supplements
There are lots of other supplements that serve as sleep aids. These include lavender, valerian root, Ginko Biloba, and others. Make sure to consult your doctor and/or the labels to make sure you’re taking the right amount and it won’t conflict with anything else you’re taking.
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11) Keep It Cool
You’ll get a better night’s sleep in a nice cool room. Temperature can affect sleep quality a lot more than noise can. Temperatures that are too high can decrease sleep quality and increase wakefulness. Keep it around 70 degrees or what’s comfortable for you. Keep a fan or air conditioner in your bedroom or invest in cooling pillows, mattresses, and/or bed linens.
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12) Take a Bath or Shower
Being nice and clean before bed can make you feel nice and cozy. That can help you fall asleep faster and improve your sleep quality. If you don’t feel like taking a full bath or shower try soaking your feet in hot water.
If sleep is escaping you, then trying a warm bath before bed might help. Check out some other great tips to help: http://bit.ly/1C7PJCO#SleepAwarenessWeek
13) Get a Comfy Mattress and Bed Frame
Having a crappy mattress or bed frame can ruin your sleep. It can cause back and shoulder pain making it impossible to fall and stay asleep and function in the morning. Get yourself a good mattress and frame for good sleep.
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14) Get Comfy Pillows
Crappy pillows can also mess up your sleep. They can leave you with neck pain and can throw your whole body out of alignment. They can also be too warm. Make sure you have proper pillows.
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15) Try Sleeping in a New Position
Trying a new sleeping position can eliminate pain and give you a more restful night’s sleep. It might take a while and some adjusting to switch up this kind of sleeping pattern. But it might be worth it to try sleeping on your side, back, or stomach or on a different part of the bed, or pillows to support you.
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16) Don’t Drink Before Bed
Drinking before bed can lead to having to wake up to go to the bathroom in the middle of the night. This interrupts your sleep and can affect the quality of your sleep. It can also make it hard to fall asleep again.
17) Check-In With Your Doctor
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There are several different sleep disorders that typically involve a sleep study as part of diagnosis, including: sleep apnea, narcolepsy, restless leg syndrome, and REM behavior disorder. http://bit.ly/2wcPjD9
Your sleeping issues could actually be a serious health problem. You could have a sleeping disorder, like sleep apnea. Your doctor can prescribe you medication or equipment to help your condition.
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