Many of us regularly toss and turn at night, struggling to get the sleep we need. Unhealthy daytime habits and lifestyle choices can leave you tossing and turning at night and affect your mood, brain and heart health, immune system, creativity, vitality, and weight.
But by experimenting with the following tips, you can enjoy better sleep at night, boost your health, and improve how you think and feel during the day.
Time Your Exercise Right
Exercise speeds up your metabolism, elevates body temperature, and stimulates hormones such as cortisol. This isn’t a problem if you’re exercising in the morning or afternoon, but too close to bed and it can interfere with sleep. Try to finish moderate to vigorous workouts at least three hours before bedtime. If you’re still experiencing sleep difficulties, move your workouts even earlier. Relaxing, low-impact exercises such as yoga or gentle stretching in the evening can help promote sleep.
Don’t Consume Caffeine in The Evening
A single dose of caffeine can enhance focus, energy, and sports performance. However, when consumed late in the day, caffeine stimulates your nervous system and may stop your body from naturally relaxing at night. Consuming caffeine up to 6 hours before bed can significantly worsened sleep quality. If you do crave a cup of coffee in the late afternoon or evening, stick with decaffeinated coffee.
Regulate Your Bedroom Temperature
Experts agree that the air temperature, in the room where you are sleeping, can impact the length and quality of your sleep. So, what exactly is the best temperature for sleeping? A bedroom temperature should be between 60 and 67 degrees fahrenheit for optimal sleep. If your bedroom is above 67 degrees fahrenheit or below 60 degrees fahrenheit, then you could be in for a night of disrupted sleep.
Eliminate Light In Your Bedroom
You might have heard of using melatonin as an herbal supplement that aids in sleep. You may have even used it yourself in the past. What you may not know, is that your body produces melatonin on its own. It’s a hormone that regulates your sleep-wake cycles. Having too much light from mobile devices, bright alarm clocks, nightlights, and even street lights outside your windows can interfere with the production of melatonin, making it difficult to fall asleep. It is best to unplug and unwind before you go to sleep each night.
Clear Your Mind
Many people have a pre-sleep routine that helps them relax. Relaxation techniques before bed have been shown to improve sleep quality and are another common technique used to treat insomnia. Relaxation techniques include listening to relaxing music, reading a book, taking a hot bath, meditating, deep breathing, and visualization. Try out different methods and find what works best for you.
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