We have all experienced the difficulty of not being able to get a good night’s sleep at some point in our lives, some more than others. Let’s try and look into what we can do or not do so we can get the essential amount of sleep.
Lose the Screens
Bedrooms aren’t meant for all that blue light emitting from your TV, cellphone, or tablets. You need to reduce or eliminate blue light exposure in the bedroom. Blue lights trick your body into thinking that it’s day time. Try some apps that reduce blue light on your devices or leave your devices in another room completely.
Monitor Your Caffeine Intake
We know cutting caffeine out of your life completely sounds scary. Thankfully you don’t have to do that to help out your sleep just monitor when you indulge in the caffeine buzz. Caffeine keeps you stimulated for 6-8 hours after ingesting. Therefore, you should try and not have any after 3-4 pm so you can get some solid sleep.
Try Out Supplements
These are some supplements that can help you get some rest:
Magnesium - Which can improve the quality of sleep you get and increase your relaxation.
CBD – According to research CBD may reduce anxiety which can lead to a deeper sleep which leads to easier waking up and in turn creates better days! It can also reduce insomnia in those with chronic pain from its pain-relieving properties.
Lavender – Brings on calming sensations and induces a sedentary effect to help improve sleep.
Avoid the Alcohol
The saying “nightcap” could be the farthest thing from a real relaxer. It will get you drowsy after drinking some alcohol from relaxing feelings but the odds of you waking up in the middle of the night are high. Alcohol affects your sleep and hormones which can lead to increased snoring, sleep apnea, and overall lesser quality of sleep. If you want to indulge try saving it for nights that you don’t need to be well rested for the next day.
Exercise Regularly But…
Exercising regularly can increase all positive aspects of sleep and improve your overall health. Even adding yoga to your life instead of a strenuous work out will also help you relax. Here’s where the but comes in… But if you are going to work out make sure you work out two hours at least before bedtime. This is important so you allow your body to get ready to rest.