Everybody needs sleep.
Sleep is a natural part of living and something that we all do every day. But if you are behind in certain areas of your life, the quality of your sleep can vary greatly from night to night.
That's why we've created this blog post to discuss 7 ways you can dramatically improve your quality of sleep and even begin sleeping longer!
Ready? Let's get started.
1) Control What You Eat Before Bed
If you eat something too heavy before bed (heavy on dairy, carbs, sugars, etc), this can keep you awake, upset your stomach, and lead to a higher blood sugar level in the morning.
Before you go to bed, eat something light that's not too heavy. A small snack will help keep your blood sugar levels stable so they don't dip in the middle of the night, which can wake you up and lead to cravings.
2) Drink Less Caffeine Before Bedtime
Caffeine may be a great option first thing in the morning to help wake you up for work, but you need to cut back on it before bedtime. Caffeine is a stimulant that will pump your body up before bed instead of helping you relax and fall asleep.
Even having some coffee within six hours of your bedtime can mess with your internal clock, keeping you up all night long.
3) Exercise More Often
Working out is a natural stress reliever and can help you sleep well. It releases endorphins, which are known to lower heart rate and blood pressure, along with serotonin that helps balance moods. All of these things will lead to better quality sleep at night.
Aiming for at least a half-hour a day of moderate to intense exercise is a great way to not only improve and maintain your sleep but your overall health as well. It also can significantly cut down on the risk of diabetes and heart disease.
4) Spend Plenty of Time Outside
The sunlight helps regulate your body's production of melatonin, the sleep hormone. Spending time outside during the day also leads to more exposure to natural light, which can help you go to bed earlier at night.
Wild & Organic recommends that consumers spend at least an hour a day outdoors for their body's circadian rhythm - or "body clock" - to be regulated, allowing you to fall asleep earlier.
5) Limit Screen Time at Least 30 Minutes Before Bed
The blue light from screens like those on your TV, smartphone, or computer can disrupt your natural sleep-wake cycle, leading to poor quality of sleep. Excess screen use means less exposure to sunlight, which may also contribute to poor sleep quality.
Wild & Organic recommends limiting screen time at least 30 minutes before bedtime and using the dimmed setting on mobile devices or computers to regulate their body clock.
6) Practice Deep Breathing Techniques for 5-10 Minutes Before Bed
Deep breathing techniques can help clear your mind and relax your body. Practicing deep breathing techniques for at least five minutes before bed has been known to reduce fatigue and improve sleep quality over time.
These can also help you fall asleep faster, as deep breathing calms all the systems of your body, preparing you for a good night's sleep.
7) Make Sure Your Sleep Area is Cool and Dark
If you're sleeping in a hot room, or if your bedroom is too bright and noisy, this can have an impact on the quality of sleep you get. A cool dark space will help relax your body for better sleep.
Wild & Organic wants to practice good habits to ensure that you enjoy deep restful sleep every night!
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