Getting a good night’s sleep goes a long way toward delivering health and wellness. When you sleep well each night, you’re less likely to overeat or get sick. Studies show that not getting enough restful sleep has immediate negative effects on both the mind and body, resulting in overall poor health.
It’s a fact that many people regularly sleep poorly. If you fall into this category for one reason or another, you may want to try the suggestions below for improving your sleep quality and quantity to boost your overall wellbeing and quality of life.
- Create a Relaxing Sleep Environment
Many experts say that the bedroom environment has a lot to do with whether a person sleeps well or not. For example, a messy room can be stressful, and this can lead to poor sleep quality. Furthermore, outside noises such as traffic can also impact sleep.
To create a relaxing sleep environment, try to eliminate as much noise and distraction as possible. Run an electric essential oil diffuser with a calming scent like lavender, and reduce the amount of light that filters into the space. The darker and quieter the room, the better the chances you’ll get a good night’s sleep.
- Increase Your Exposure to Sunlight
Your body is governed by an internal clock known as your circadian rhythm. This “clock” keeps you awake during daylight hours and tells your brain when it’s time to sleep. If you have trouble falling asleep or staying asleep, try increasing your exposure to sunlight during the day.
Exposure to sunlight helps keep your circadian rhythm in check. Increasing your exposure to sunlight by a couple of hours a day can help improve your quality and quantity of sleep at night. If you can’t get outside to soak up some rays, invest in a UV sun lamp to mimic the sun’s natural effects.
- Reduce Blue Light at Night
Just as sunlight is beneficial to your circadian rhythm during the day, blue light is detrimental to sleep at night. Blue light is emitted by electronics like your smartphone, computer, and TV. This light tricks the brain into thinking it’s still daytime.
To help induce sleep, install a blue light blocking app on your phone and computer or wear glasses that block blue light. Try turning the TV off two hours before going to bed to give your brain time to slow down and unwind.
- Don’t Consume Caffeine Late in the Day
Studies show that caffeine continues stimulating the nervous system for as many as eight hours after consumption. This means if you drink coffee or soda late in the day, you’re likely impacting your ability to go to sleep.
If you have trouble falling asleep or staying asleep, avoid consuming caffeine after 3-4 pm. If you must drink coffee or soda in the afternoon, opt for decaf to ensure a good night’s sleep.
- Take a Melatonin Supplement
Melatonin is made naturally in the body. It’s the chemical that tells your brain when it’s time to go to sleep. Taking a melatonin supplement 30-60 minutes before bedtime can help you fall asleep faster and stay asleep longer, so you wake rested. Unlike many prescribed sleep aids, there is no lingering grogginess in the morning when taking melatonin.
Getting a good night’s sleep is vital to good health and mental wellbeing. If you have trouble sleeping at night, try the tips above to improve your quality and quantity of sleep.