Did you know that getting the right amount of sleep is just as important as eating well and exercising regularly? Getting enough sleep has numerous benefits on your health, including improving memory, concentration, reaction time and academic performance. Sleep also helps reduce stress, lowers risk of type 2 diabetes and hypertension, and prevents heart disease. If you’re reading this right now, it means that you’re not getting enough sleep. We get it—most adults require between 7-9 hours of sleep each night to be healthy. But many of us fail to reach this target on a regular basis. Sleep is essential for keeping our brains alert and retaining information. However, with so many distractions in today’s world, it can be challenging to get the recommended amount of shut-eye every night.
7 Tips to Help You Sleep Better
We’ve listed the most common reasons why people don’t get enough sleep. If any of these apply to you, it’s time for a change. Start by following these 7 tips to help you sleep better:
- Limit caffeine intake to avoid sleep troubles. Many of us consume caffeinated drinks, such as coffee and energy drinks, to boost alertness during the day. Unfortunately, caffeine is a stimulant that will keep you awake when it’s time to go to bed.
- Avoid sugar before bedtime. Sugar has been shown to disrupt sleep patterns, so it’s best to avoid sugar-loaded snacks and drinks (e.g. soda, candy) before bedtime.
- Don’t exercise 3 hours before bedtime. While exercise is helpful for promoting restful sleep, avoid exercising shortly before bedtime. Exercising too close to bedtime can increase your heart rate and make it harder to fall asleep.
If you’re struggling to get enough sleep, consider taking melatonin supplements. Melatonin is a hormone that helps regulate your sleep-wake cycle. This may assist in helping you get a better night’s sleep. Keep in mind that melatonin supplements are not regulated by health authorities and may vary in dosage. Always read the product label carefully and talk to your doctor before taking melatonin supplements.
Brain Health Supplements
Brain health is essential for a good night’s sleep, but it is often completely overlooked. Incorporating supplements such as Quercetin into your daily routine is a highly efficient way of providing your brain cells with the nutrients and minerals they need in order to regulate your bodily functions, allowing you to unwind naturally before bed.
Exercising promotes restful sleep and helps you fall asleep faster. A study found that people who exercised regularly slept longer than those who didn’t exercise. What type of exercise helps you sleep better? Any type of exercise will do the trick. However, researchers suggest that aerobic exercises (e.g. running, swimming, etc.) are more effective at improving sleep quality compared to strength-training.
Darken Your Bedroom
Darkening your bedroom can help you sleep longer and improve sleep quality as it increases melatonin levels. Melatonin is a hormone that helps regulate your sleep-wake cycle, promoting relaxation and sleep. To darken your bedroom, try these steps:
- Avoid sleeping with a nightlight as it blocks melatonin production.
- Close your curtains to block light from outside, and install blackout shades to prevent light from entering the room.
- Wear an eye mask to completely block out light.
Certain scents have been proven to promote relaxation and comfort. Try adding a few drops of an essential oil, such as lavender, eucalyptus, or chamomile, to a diffuser to promote a peaceful sleep. Alternatively, you can use scented sleep spray or wipes after a long day. Sleep sprays and wipes are specially designed to help you fall asleep faster and get a better night’s rest.
Turn Off Electronic Devices
You might be surprised to find out that electronic devices can disrupt your sleep. Blue light emitted by electronic devices, such as TVs, computers, and smartphones, can affect your sleep quality by suppressing melatonin production. To avoid this, turn off all electronic devices at least 1 hour before bedtime. You can also use an app that automatically filters blue light emitted by devices.
Getting enough sleep is crucial to your health. Follow these tips to get the best rest possible. If you are still having trouble sleeping, it may be time to talk to a doctor. They can help you determine the cause of your sleep issues and recommend the right treatments. Try these tips to help you get a better night’s sleep. You’ll notice the difference in your mood and energy levels as soon as you wake up!