Quality sleep is the foundation for optimal health, focus, mood, and energy levels. But insufficient or disrupted sleep is a common problem affecting over 30% of adults. The good news is there are research-backed techniques you can implement to promote sound, restful sleep naturally.
Tips And Tricks For A Better Night’s Sleep
We all know how important a good night’s sleep is, but sometimes it can be hard to get the rest we need. Luckily, there are a few tricks we can use to help us get a better night’s sleep. In this blog post, we’ll share 8 of those tricks with you.
1. Optimize Your Sleep Environment
An ideal sleep environment primes your body for rest. Recommended strategies include:
2. Follow A Regular Sleep Schedule
Go to bed and wake up at the same time daily to program your circadian rhythm for consistent timed sleep. Make gradual 15-minute adjustments to prevent an abrupt difficult transition period.
3. Limit Technology Before Bed
TV, laptop, and phone screens emit blue light that suppresses melatonin secretion. Avoid screen exposure for at least 1 hour before bedtime. Charge devices outside the bedroom too.
4. Be Active During the Day
Getting regular exercise helps promote deeper sleep, but finish workouts at least 3 hours before bed to allow cooling down. Walking and yoga are soothing options before bed.
5. Establish A Soothing Routine
Transition to sleep by adopting relaxing activities before bed every night like reading, gentle stretches, meditation, soft music, chamomile tea, and dim lighting to unwind.
6. Write Down Worries
Jot down a brain dump of intrusive thoughts and things to do tomorrow on paper. This clears your mind for sleep rather than ruminating in bed. Set worries aside until morning.
7. Avoid Stimulants in the Evening
Limit caffeine, heavy meals, alcohol, and nicotine for 3-4 hours before bed, as these can negatively impact sleep quality and duration. Stick to sleep-friendly snacks like nuts, and crackers.
8. Seek Cognitive Behavioral Therapy for Insomnia
If poor sleep persists despite lifestyle changes, CBT-I helps alter unhelpful thoughts/behaviors impairing sleep through proven counseling techniques.
Conclusion
Implementing even a couple of these science-backed tips can significantly upgrade your sleep for big gains in health, energy, and mood. Prioritize rest – your overall well-being depends on it.
FAQs
Most adults need 7-9 hours per night. Under 7 is associated with impaired function and health risks.
Around 65°F is optimal, but up to 75°F generally works since body temperature drops at night.
Yes, reading a book instead of screens is recommended to wind down before bedtime.
Finish exercises at least 3 hours before bed to allow your body temperature to lower again.
When used occasionally and correctly, melatonin is generally safe to re-regulate circadian rhythms. Seek medical advice first.
In summary, take time to optimize your sleep setup, and bedtime habits and address any underlying medical issues keeping you up. Your rest and health are worth it.
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