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Several external and internal factors can severely impact the quality of sleep that you get each night. The good news is that it is within your control to take steps to ensure that you get the rest that you need each night. Here are five secrets to better sleep health that you can employ today.
Stick to a Schedule
The most rested people are successful in this endeavor because they follow a regular sleep schedule. While work and family commitments can often hinder even the best intentions, you should at least try to set aside about eight hours of sleep each night. Although it is tempting to sleep late on the weekends, try to wake up within one hour of your weekday wake time. This will help to promote a healthy circadian rhythm function.
Sticking to a schedule also means that you need to limit your daytime naps. While it may seem like a good idea to catch a nap, this sleep during the day can significantly impact the ability to get the sleep that you need at night. If you have not fallen asleep within 20 minutes of climbing into bed, try getting up and walking around before trying again.
Lean on Targeted Supplements
Taking a targeted supplement engineered to support good sleep habits can go a long way in your quest for a restful night. There are a variety of supplements designed to help you to catch those zzzs. Some of the most common ingredients in these types of supplements include melatonin, magnesium, passion flower, and valerian.
Prohealth is your one-stop-shop for all of your supplement needs. Be sure to check out a Prohealth Longevity Discount Code to save even more on all of your supplement needs. Your sleep patterns are sure to improve once you begin taking a supplement specifically formulated to support these good habits.
Create a Quality Sleeping Environment
You cannot expect to get the right amount of sleep each night if you do not have the proper place to rest. Creating a healthy sleeping environment starts with comfortable bedding and a quality mattress. The room should also be free of noise distractions and light pollution.
Many people have found success through the use of white noise machines. You can purchase a dedicated noise machine for this purpose or try one of the many apps that help to drown out extraneous sounds. Room darkening shades are another great tool if the light is hindering your ability to sleep. Lastly, most individuals sleep better in a cool room as opposed to a sleeping environment that is too warm.
Limit Blue Light Exposure in Hours Before Bed
Reaching for that smartphone before you head to bed can be wreaking havoc on your ability to fall asleep on time. The blue light that comes from electronic devices such as phones and tablets sends the signal to your brain that it is time to wake up. This disrupts your body’s natural circadian rhythm, confusing the body about when it is time to go to sleep.
For this reason, scientists recommend limiting your exposure to blue light to an hour or two before bed. Likewise, the last thing that you should do if you wake up in the middle of the night and cannot fall back asleep is to reach for your phone.
Calm Your Mind
Oftentimes, your body may be exhausted but you cannot calm your mind enough to sleep. This is when it becomes important to be intentional about calming your mind before trying to fall asleep. Good ideas to try include meditation or gentle yoga or stretching exercises in the hour before bed.
Other good ideas to add to your arsenal of tools include writing down your list of worries so that you do not take them to bed with you, drinking a mug of calming chamomile tea in the evening, taking a warm bath, or reading a book. What works for one individual may not work for another. By experimenting with a few different techniques, you will find what works best for you.
By employing these five tips, you will increase the odds that you wake up each morning ready to face the challenges of the day with renewed energy, becoming more productive.