A good night’s sleep is one of the most important factors for a healthy body and lifestyle. Research shows that poor sleep can be the biggest catalyst for stress and unbalanced hormones, which leads to grumpy moods, sluggishness, brain malfunction, stress-eating, and more. So here are 5 tips for you to incorporate into your day to get better sleep starting tonight!
1. Reduce blue light exposure in the evening
Excess blue light exposure at night can trick your brain into thinking it is still daytime. This impacts your circadian rhythm and reduces melatonin, which is supposed to help you relax. Blue light mainly comes from electronic devices like cellphones, computers, television, etc. So, try to block blue light at least an hour before you go to sleep!
2. No more irregular, long daytime naps
Studies have found that napping for less than 30 minutes in the day can improve brain function but anything longer than that has potential to negatively impact your health and sleep quality. However, if you regularly take naps during the day at around the same time, it is less likely that it will impact your sleep at night. So, unless you have a regular naptime scheduled every day, make sure to limit them to short power naps.
3. Be consistent with your sleep and wake up time
The circadian rhythm is set in a loop and it likes a consistent routine. Ever notice waking up right before the alarm goes off? It’s probably because your body has gotten used to waking up at that time that it has become able to do it naturally. Same goes for sleeping; if you sleep at around the same time every day, your body will get ready to sleep when that time comes around.
4. Don’t exercise in the evening
Exercising is great and getting it in at any time of the day is better than no time. However, it isn’t recommended to exercise at night because it can negatively impact your sleep. You may think that exercise will fatigue your body, but it actually raises your heart beat and gets your body pumped up to do more activities. However, if all you have left in your schedule is to go to bed, that may not happen so smoothly.
5. Take a melatonin supplement
If all else fails, taking melatonin to help your sleep isn’t a bad option. Melatonin is a key sleep hormone that allows your brain and body to relax and get deep sleep. Just 2mg of melatonin before bed can improve both sleep quality and quantity. Fortunately, there aren’t any withdrawal effects to melatonin supplements so your safety is insured.
Sleep is so vital to your health and wellbeing and it should be one of your top priorities in life. Some people say that sleep is for the dead but if you believe in that saying, death will literally come faster for you! Seven to nine hours of sleep is recommended for everyone so let’s incorporate these tips into your day and tune out!