All healthy adults require 7 to 9 hours of quality sleep for their mind and body to function properly. Not getting enough sleep can cause you to feel fatigued all day long and it can reduce concentration levels. A lack of sleep can even boost your risk of developing certain heart conditions, such as heart disease and stroke. Here are a few effective ways to help you achieve quality sleep, and wake up fresh and well rested.
Establish a Routine
Establishing a healthy bedtime routine and sleeping at similar times each night can help train your brain to rest on schedule and reinforce your natural circadian rhythm. It might be difficult at first, especially if you aren’t usually the type of person who has a ‘usual’ routine, but cultivating a healthy sleep schedule and sticking to it will help keep your sleep patterns consistent in the future. Creating consistent cues can help make the process easier. For example, putting on your nightwear first, dimming the lights and then brushing your teeth can help get you into sleep mode. Additionally, limiting screen time in the evening and doing something that relaxes you, such as reading or listening to music, can also help.
A lack of regular exercise can be linked with insomnia, which is why staying active during the day can help you nod off easier in the evening. A good exercise routine can help strengthen the body, and help make you more tired at night. Exercising outdoors also gives you the chance to get some daylight exposure, which can help synchronize your internal clock. Not to mention, exercise is great for reducing stress and anxiety, which can also play a part in low quality sleep.
Take a Supplement
If a good routine and regular exercise just won’t cut it, there are supplements that can help you drift off easier. From calming capsules formulated with a blend of herbs and minerals to help you feel sleepy to products that can help clear your mind, do your research and choose the right type of supplement to suit your needs. Some studies suggest CBD can alleviate pain and reduce stress, which is why many people vouch for CBD gummies as a way to relax.
Reduce Caffeine Intake
Studies show that reducing your caffeine intake six hours before you want to sleep can help you achieve a better sleep pattern. As many people already know, a cup of coffee won’t do you any good late at night. However, the effects of caffeine can still affect your sleep and cause you to wake up during the night. By cutting out the caffeine at least six hours before bed, you can help improve your sleep.
A therapeutic massage might sound like a luxury but it is actually great for helping you sleep better. A good massage from an experienced therapist can help boost serotonin in your body and help it feel more relaxed. Regular massage therapy can also help with aches and pains in the body, and can reduce stress levels too.