5 Easy Ways You Can Improve Your Sleep
Did you know that one in three Americans sleep less than seven hours a night? Therefore, if you find it difficult to get a good night’s rest, you’re not alone. The good news is that there are a few changes you can make to your daily routine that can help you sleep better at night.
1. Take Supplements
Supplements are becoming an increasingly popular option for those who have trouble falling asleep, with approximately 20% of adults having tried a natural sleep aid in the last year. Supplements such as CBD flower, melatonin and valerian root are among the most commonly used to treat insomnia. Although the exact mechanism of these sleep aids isn’t fully understood, scientists believe that they calm the nervous system and therefore allow you to get a better night’s rest.
2. Turn Off Your Electronics
Although it can be tempting to catch up on the latest episode of your favorite TV show or scroll through your Twitter feed, spending too much time on electronic devices can wreak havoc on your sleep quality, especially if you’re using them right before bed.
Electronic devices emit blue light, which has been shown to block your body’s melatonin production and interfere with its ability to fall asleep. Because melatonin is a hormone responsible for promoting restful sleep, you can see why disrupting its production can also disturb your sleep. Instead of using electronics, try reaching for a book or crossword puzzle if you’re looking for some calming activities before bed.
3. Avoid Caffeine
As you know from experience, caffeine can give you a much-needed boost of energy. Therefore, if you consume it too late in the day, it can prevent you from getting a good night’s rest. Similar to blue light, caffeine has also been shown to block melatonin production. In fact, one study found that individuals who consumed caffeine six hours before bed lost one hour of sleep as opposed to those who didn’t consume caffeine.
If you’re in need of an energy boost later in the day, don’t worry. Some vitamins and minerals that are ideal for boosting energy include:
• Vitamin D
• Iron
• Vitamin B12
• Magnesium
• Ashwagandha
4. Limit Daytime Naps
While a quick power nap can be extremely helpful in getting you through the remainder of your day, napping for a longer period of time or late at night can actually have the opposite effect. Sleeping during the day can disturb your body’s internal clock, which may make it harder to fall asleep at night.
One study discovered that while power napping for less than 30 minutes can improve brain function, longer naps can negatively affect sleep. Generally, experts recommend napping for 10 to 20 minutes and no later than 4 p.m.
5. Create a Relaxing Environment
Creating a room that’s ideal for sleeping includes lowering the thermostat, turning down the lights and taking part in calming activities like bathing. When it comes to the optimal bedroom temperature, it’s generally agreed upon that 60 to 67 degrees Fahrenheit is best for a good night’s rest, with 65 degrees being the average. Because your body is programmed to experience a slight decrease in temperature in the evening, lowering your thermostat can help speed up this process and therefore let your body know that you’re ready for bed.
In addition, you can also try sleeping naked to fall asleep faster and improve sleep quality. It may sound strange, but sleeping naked is similar to turning down the thermostat in that it allows your body to cool down faster. You can also try using calming scents and essential oils to fall asleep, including:
• Geranium
• Lavender
• Chamomile
• Bergamot
• Jasmine
• Sweet marjoram
Fortunately, you’re not destined to toss and turn every night if you make a few small changes to your daily routine. From creating a restful environment to taking natural sleep aids, there are plenty of ways that you can get a better night’s sleep.
