As most of us adults know, a good night’s sleep is just as important as regular exercise and a healthy diet. When we sleep poorly, it has an immediate effect on our hormones and brain function. Poor sleep can be a cause of weight gain and poor exercise performance. However, when we achieve a good night’s sleep, it can help you eat less, exercise better, and maintain overall better health. Take a look at these few sleep tips to get a better night’s sleep.
Increase Sunlight Exposure During the Day
Your body comes built in with its own clock known as your circadian rhythm. It helps you stay awake during the day and sleep during the night, telling your body when it needs to do each of these things.
Soaking up some natural sunlight or bright light during the day helps to maintain your body’s natural circadian rhythm. It improves your energy throughout the day as well as your night time sleep quality and duration.
Take a Melatonin Supplement
What is melatonin? It is a key sleep hormone that lets your brain know when it’s time to wind down and head to bed. These supplements are an incredibly popular and affordable sleep aid. Melatonin is often used to treat insomnia and considered one of the easiest ways to fall asleep faster.
In several studies, only 2mg of Melatonin before bed improved sleep quality and energy the next day in addition to helping those who used it fall asleep faster. There have been no withdrawal effects reported when using melatonin as a sleep aid.
Melatonin supplements are often found over the counter in the pharmacy section of major supermarkets and drug stores. Consider taking it approximately 60 minutes before bed. Begin with a low dose to assess your tolerance and then if needed, increase it. Before beginning any new supplement, it is advised that you check with your doctor or healthcare professional before the consumption of melatonin.
Clear Your Mind Before Bed
There’s a reason we read stories to our children before bed. It’s a calming and soothing routine that establishes the time to settle down and prepare for sleep. For adults, there are several other relaxation techniques that can be utilized to optimize your bedtime routine.
Several successful strategies may include reading your favorite book, listen to soothing music, take a hot bath, meditation, or light yoga. You may need to experiment with several of these methods to find the routine that works best for you.
Rule Out the Possibility of a Sleep Disorder
In some cases, an underlying health condition may be the cause of troublesome sleep. There are several common issues including sleep apnea, insomnia, as well as sleep movement disorders. If you have been struggling with sleep for a long while, make an appointment and consult your doctor who may be able to rule out any underlying causes.
How Comfortable is Your Bed, Mattress, and Pillow?
The quality of your bed and bedding may be a huge factor in your sleep quality. If your mattress is very old, upgrading to a new firmer mattress may reduce back pain, shoulder pain, and back stiffness. It is also shown to improve sleep quality.
Your pillows can also be a big factor. If your pillow is too flat, it will not provide adequate support to your neck while you sleep which can cause neck and back pain, ultimately leading to poor sleep quality.
Get Enough Sleep
On average, the recommended amount of sleep for adults is 7-8 hours. Sleeping less than the recommended amount of sleep can increase your risk of developing heart disease as well as type 2 diabetes. Follow the tips listed above to ensure that you’re getting proper and regular sleep.