Sleep is one of the best ways to take care of our bodies. The National Sleep Foundation recommends the average adult has between 7 and 9 hours of sleep each night. They also say sleeping is known to boost your immune system, improve mood, strengthen the heart, and improve memory.
So how can you make sure you’re achieving a solid night’s rest? Start with these five tips.
1. Sleep Supplements
When over 33% of adults have chronic insomnia, it can take a little outside help to fall asleep. A wide variety of natural methods are available, like magnesium and melatonin. Melatonin is a hormone that naturally occurs in the body but doesn’t always release as it should. Magnesium relaxes the body and promotes melatonin production.
Purchasing them separately is a pain, but there are natural sleep vitamins that include both of these ingredients (and then some).
2. No Blue Light Before Bed
Exposure to bright lights is known to throw the body’s circadian rhythm out of rhythm. Blue light from electronic screens is the biggest culprit. It suppresses the body’s ability to release melatonin, making it difficult to hit the hay.
Try switching off the screens about 2 to 3 hours before going to bed. You’ll start noticing how much easier it is to enter dreamland.
3. Don’t Eat (Much) Before Sleep
Eating large meals before bed is not recommended if you want a peaceful night’s rest. This is because the body’s digestive system needs a chance to break down food adequately. If it hasn’t, you’ll not only suffer from heartburn, but you’re likely to toss and turn all night.
Nutritionists recommendwaiting three hours between your last meal and bedtime. It gives the body plenty of time to settle, which will help with rest. But you’ll be totally fine to eat a light snack, like wheat crackers with peanut butter!
4. Have A Schedule
Waking up at the same time every day leads to better sleep throughout the night. This includes both weekdays and weekends. Pick a time you can realistically maintain and stick with it. The idea is to train your body to wake up at that specific time, even without an alarm clock. You’ll fall in line with your body’s circadian rhythm in no time.
Routines can seem difficult to establish, but once you get into one, it becomes second nature. You’ll almost feel incomplete without it! Additional benefits to having a set sleep schedule include reduced stress levels and better metabolic health.
5. Regular Exercise
Researchers haven’t pinned down the exact reason why sleep and exercise are related, but they’ve proven the relationship exists. Starting a regular, 30-minute aerobic exercise routine shows improved sleeping habits on the very first day. If you need immediate improvement, this is certainly the best way to achieve it.
Some may argue the timing of exercise matters, but it’s about listening to your body and finding what works best for you.
There are plenty of easy, self-manageable ways to improve your quality of rest. It doesn’t matter if you use sleeping supplements or create a strict schedule, as long as you’re getting a full, deep sleep each night.
While this may mean rearranging personal habits, it’s worth it in the end. Restful sleep promotes a healthier, higher quality life. So consider supplements, winding down without electronics, setting your alarm clock everyday, and getting some deserved exercise.