To function at your best, it’s essential that you get a good night’s rest. Not only can sleep improve your physical and mental health, your quality of life will be boosted too. Here are a few ways on how you can get a good night’s sleep, helping you feel more active and prepared for the day ahead.
Make a Routine
If you do not have a bedtime routine, the chances are your body clock is all over the place, causing disruption to your sleep. Sticking to the same time you go to bed each night can be hugely beneficial and help give you structure to your day. If you need to get up for work or to look after the kids, having a healthy sleeping pattern is essential.
Avoid Electronics
It can be all too easy to get into bed and browse on our smartphones before hitting the hay, however, you may not realize the effect it can be having on your health. If you struggle with your sleep, the blue light from your electronic gadgets can be the cause. This is because it affects the production of melatonin, which is the hormone that controls our sleep cycle. A reduction in melatonin can make it more difficult to fall and stay asleep. Therefore, make sure to turn off electronics before bed.
Reduce Stress Levels
Whether it be pressures from work or running a busy household, having high stress levels can have a huge impact on how well you sleep. While some level of stress can’t be avoided, there are various ways that you can feel calmer before you get to bed. Shutting yourself away from the outside world can help you relax and unwind, helping to promote healthy sleep. Whether it be running a hot bath, reading a book or incorporating meditation into your routine, there are all sorts of ways to help reduce your stress levels.
Supplements
According to VitaMonk’s blog, magnesium supplements can be a great way to help those with sleeping problems. What’s more, magnesium is an essential mineral that can help with pain relief and stress-control, enabling you to get a good night’s rest. To get the full benefits of magnesium, it’s important that you are taking the right kind and dosage, as well as making the right lifestyle changes. If you aren’t sure what type of supplement to take, it’s best to visit your doctor, who will be able to give you more advice on which ones may be best.
Cut Back on Stimulants
Those who consume a lot of caffeine are more prone to developing insomnia, which can play havoc with your sleep, causing you to wake up during the night and interfering with deep sleep. If you are sensitive to caffeine, even having one cup of coffee can be all it takes to disrupt your sleep and leave you feeling jittery and anxious. Another stimulant to avoid is alcohol. While it can be beneficial in helping us get to sleep, our sleep cycle becomes affected, causing problems and disrupting our sleep. If you are having difficulty getting to sleep, it’s advised to reduce your caffeine intake. Try and refrain from having caffeine after 2pm and ensure you drink plenty of water to stay hydrated.
Having a routine in place can make all the difference when it comes to getting a good night’s sleep. Make sure to avoid going on your phone before bed, and cut back on stimulants such as caffeine in order to help you drift off and wake up feeling refreshed and full of energy for whatever life throws at you.
