Sleep. It’s the one thing we all have in common (besides death). It’s the one thing that we all need to be able to function day to day and without it, we do not function day to day! Sleeping is a must and you need to do everything that you can to make sure that the sleep that you get is of the right quality as much as it is the right quantity. Grown adults need to have at least six hours of sleep per night to manage their daily lives, and you have to do everything that you can to ensure that your sleep is the right kind.
If you take the time to learn how to sleep well, you are going to make sure that every single hour you get is perfect and gives you all the rest that you need. Some people choose to medicate to help themselves to sleep, such as with CBD oil with melatonin for sleep purposes. Others choose to run themselves ragged so that they can wear themselves out enough to rest. The point is, you have to do everything that you can to get a great night of sleep and we’ve got plenty of tips to help you to get exactly what you need.
Bright Lights – Daytime Only!
Your body has the ability to regulate itself and this is known as the circadian rhythm. It can help you to learn when to be awake and when the body should sleep and enough bright light during the day will ensure that your circadian rhythm stays as healthy as possible. Natural sunlight is a must here, and for those with insomnia, the best way to ensure a healthy night of sleep is in ensuring that enough sunlight and natural light is absorbed by the body during the day. Daily light exposure will help you even if your sleep is pretty good. If you can’t get outside during the day, you can buy bright light lamps to improve your sleep.
Less Blue Light
We like bright lights in the day time, but the blue lights before bedtime need to be nixed as soon as possible. This means putting your smartphone down when you’re in bed and letting go of staring at your phone screen. Blue light tricks your brain into thinking that it’s still daytime, keeping your brain awake for longer. Electronic devices have a blue light component and you can reduce your exposure to blue light by stopping using devices at bedtime, wearing glasses to block blue light and installing apps that block blue light on your phone!
Reduce Caffeine Consumption
Caffeine has a huge number of benefits but there are also a lot of disadvantages. Right before bedtime, caffeine can get your body revved up and that’s the last thing that you need. You can stimulate the nervous system and you can stop your body from properly relaxing in the evening – and when this happens, you can wave goodbye to sleep.
A nap is one of the best things that you can do to feel good, but it can really interrupt your sleep pattern in the evening. While short power naps can really help you to rest, they can negatively impact your night sleep and it’s something that you should stop doing if you want to maximize the impact of your overnight sleeping. If you can’t let go of the nap, then shorten it!
Stick To Your Alarm
You may not be a child but sticking to bedtime and waking with an alarm is important. You need to keep your sleep scheduled properly so that you can get your circadian rhythm in a loop. Being consistent with your sleep and waking times is going to help you to keep your sleep the high quality that you need it to be. Irregular sleep patterns are no good for your circadian rhythm and you need to do all that you can to keep that in check.
We talked about CBD oil with melatonin for sleep, and there is a good reason for it. Melatonin is the key sleep hormone that tells your brain that it’s time to go to bed. As adults, we often push through that signal and go to bed whenever we feel like it. Melatonin supplements are a great sleep aid, and it’s one of the easiest ways to fall asleep quickly.
There are so many supplements that you can take to aid your sleep, and the best ones include Valerian Root and Lavender. Natural supplements are exactly what you need to relax properly and get the best possible night of sleep you can get.
Learn To Relax
Every evening before bedtime, you need to consider doing what you can to have a routine that enables you to relax. Pre-sleep routines will help you to calm your mind and stop it from racing away from you. Improving your sleep quality is so much easier when you have a relaxation routine ready to go. You can learn to meditate and drink warm milk before bed and eventually, your body comes to expect this of you and will respond positively to that.
A relaxing bath or shower can really help you before you go to sleep at night. One of these can help you to improve your sleep quality and you can help yourself to feel calm and comfortable before you go to sleep. A hot bath before bed can mean that you can relax and this is even better when you have the right bubble baths or bath oils.
The two things that you should always spend money on in life are your bed and your shoes – you will always be in one or the other. The bed that you have can have a massive impact on your sleep quality, especially when you have the right mattress and pillow along with it. Your bedding and pillows should be upgraded regularly and the base of your bed needs to be considered, too. If you haven’t replaced your mattress or your bedding for many years, you can make a quick and expensive fix quickly.
Make sure to exercise regularly for your health, but make sure that you understand that it’s for your sleep health, too. It’s one of the best ways that you can improve your sleep because your body is burnt out and the energy excess that you have is gone. This will enable you to relax properly and feel calm and relaxed enough before bed. Exercise is backed by science as a way to improve your sleep. Regular exercise during the day is going to help you to get that sleep you crave. Remember what we said about quality sleep? Try it for a month; exercise every day and you’ll learn how good it feels after you sleep, too. Once you feel that, you won’t ever try to find anything else to help you to sleep at night.
It’s very hard to get into a deep sleep when you are full in your bladder at night. While you are in need of hydration, too much of that the few hours before bedtime will prevent you from a quality night of sleep. Why? Well, when you’re constantly getting up to urinate in the night, you’re going to interrupt your own sleep. Drinking large amounts of liquids will be vital for your health and you should use the bathroom before you go to sleep at night, too.
Reduce Spicy Foods
The worst thing to feel when you’re trying to sleep is reflux. Your spicy food is going to make you feel like you have acid reflux if you lay down too soon afterwards. Reducing spicy food is going to help you to do that and this will ensure that you get a comfortable night of sleep. There’s no need to pound the antacids when you simply reduce your intake and feel better about your sleep quality.
Sleep is something that plays a main role in your health, and it affects everything from your daily life to your nightly relaxation. In the interest of your own health, you need to consider that sleep is the one thing that will ensure that you get through the day. You will be able to better relax and feel comfortable when you try the tips above. You deserve to wake up every morning feeling rested, relaxed and calm, and the only way to do that is if you work on your sleep. Without quality sleep, you’re going to struggle with work, with your social life and with the day to day issues that you encounter in life. Take the time to try out these things before you go to bed. When you learn how to ensure that you are able to sleep well, you will never look back again. You should try to get your best sleep possible – and these tips will help.