Top 3 Ways To Sleep Better At Night

Top 3 Ways To Sleep Better At Night

Top 3 Ways To Sleep Better At Night

Our world today can make it difficult to get plenty of sleep. Between juggling work, kids (if you have them), and a social life, things can get exhausting very quickly. Perhaps you even struggle with a sleep disorder like insomnia or sleep apnea, making it seem impossible to get even a moment’s rest.

We’ve compiled a list of the top ways to help you sleep better and longer:

  1. Create A Relaxing Bedroom Environment

Setting the scene for a good night’s sleep is crucial, so make sure your bedroom is the epitome of relaxation and free of any distractions. Decluttering and getting rid of all reminders of work is a great place to start.1 After all, how are you supposed to find time to shut your brain off if you’re still thinking about the day’s tasks?

Creating a serene space to lay your head at the end of the day also entails bringing books into your room and leaving your phone out of it. (Or, at least, putting it on the other side of the bed if you use it as an alarm.)

Reducing your blue light exposure before bed signals to your brain that you’re ready for sleep. Too much of it in the evening disturbs your sleep-wake cycle, and can leave your brain “on” when it really should be off.2

Add your favorite pillows and fluffy blanket, and you’re set. If you still find yourself having trouble, a white noise machine is another great way to soothe yourself to sleep.

  1. Take Supplements As Needed

Tossing and turning keeping you up? Sleep aids like melatonin can be a great, natural way to lull yourself to sleep, and is often used to treat sleep disorders like insomnia.3  Start with a lower dose to assess your body’s needs.

If you suspect that a sleep disorder may be the cause of your sleepless nights, consult your primary care physician.

  1. Implement An Exercise Routine

While the amount of sleep you get is crucial, the quality of your sleep is just as important. So last, but certainly not least, we recommend implementing daily exercise into your routine. The benefits to exercising are well-known and plentiful. Exercising regularly can lead to a better, more fitful night of sleep that will leave you feeling refreshed.

Some studies have even found that a regular exercise routine can help with insomnia and other various sleep disorders as well.4   

A Good Routine Is Key

By creating a routine for your body to stay healthy, you’re allowing your brain to create just what your body needs during sleep. Waking and snoozing at the same time every night (including on weekends) helps your body balance itself to make sure you’re getting exactly what you need.

A routine for getting to bed on time can also help your mental and emotional well-being. When it’s time to turn your phone off and disconnect from all of the noise, you may find yourself feeling more connected to yourself and those around you.

For a list of  incredibly effective ways to get a better night sleep, click here.... 

 Sources:

 

  1. https://www.goodhousekeeping.com/health/wellness/advice/a25468/bedroom-sleep-tips/
  2. https://www.healthline.com/nutrition/block-blue-light-to-sleep-better
  3. https://www.healthline.com/nutrition/17-tips-to-sleep-better#6.-Take-a-melatonin-supplement
  4. https://www.ncbi.nlm.nih.gov/pubmed/20813580

 

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