Adequate sleep refreshes you for the day ahead and boosts brain power and overall health. Your body performs several crucial functions during sleep to ensure your well-being. A restful night is good for recovery after a long day. It relieves stress and anxiety, keeps your metabolism stable, improves brain function, and more.
However, for many people, getting enough sleep is difficult. It’s a challenging world to live in these days, and we’re constantly bombarded with distractions that keep us awake. According to the Sleep Foundation, 40% of Americans have a severe problem with insufficient sleep or insomnia.
When you don’t get adequate sleep, your efficiency and overall well-being are affected. Fortunately, getting the recommended 7-9 hours of sleep per night isn’t as impossible as it may seem. Here are simple tips to help you get a good night’s rest.
1. Take A Melatonin Supplement
Melatonin is a hormone produced by the brain. It’s a sleep-regulating effect known to help people with insomnia or other sleep disorders.
When exposed to darkness, your body secretes melatonin, a hormone that causes you to feel drowsy and tired. Melatonin treats insomnia, sleep-wake cycle disorders, and even circadian sleep rhythm disorders.
Melatonin supplements like CBD can help you find the restful sleep you need. The mixture of melatonin and CBD has a powerful effect that calms your mind and allows you to fall asleep faster and sleep all night.
Melatonin supplements are available in various forms, such as tablets, edibles, and liquids. One of the best ways to enjoy it’s through delicious CBD melatonin gummies in different flavors. You can get it online or at a local cannabis store. Follow the dosage instructions on the product label to get the best results.
2. Exercise Daily
Regular exercise is an excellent way of improving your sleep. Other health benefits include strengthening your muscles and heart and improving your brain health. Working out releases chemicals that reduce stress and increase serotonin, a substance that increases relaxation and helps you to sleep faster
Daily exercise also helps regulate your circadian rhythm (your internal clock), which promotes more peaceful sleep. Exercising regularly shifts your circadian rhythm to a healthier schedule, making it easier to fall asleep at the end of the day.
It’s advisable to exercise for 30 mins to 1 hour daily to improve your sleep. Exercising also helps you regulate your metabolism and reduce stress, which can help you get a more restful night’s sleep.
3. Establish A Bedtime Ritual
To sleep well, you must have a regular sleep routine. Your body is controlled by circadian rhythms influenced by external factors such as sunlight, temperature, noise, etc. Regular sleep and wake-up time help you achieve a healthy circadian rhythm.
Your bedtime should consist of activities that relax your mind and body. Avoid anything stimulating your brain, such as watching TV, reading, studying, or using electronic devices before bed. Instead, try to do activities that help you fall asleep.
Relax before bed by taking a warm bath or listening to soothing music to calm and relax you. You can also drink chamomile tea or write in a journal to calm your mind.
4. Improve the Sleeping Environment
The sleep environment affects your sleep quality. Researchshows that people sleep better in bedrooms optimized for comfort, temperature, light, and noise. A good sleep environment also affects how you feel when you wake up. A pleasant environment makes you feel energized even in the morning.
You can make these changes in your bedroom to improve your sleep quality.
• Sleep on a comfortable and supportive mattress: If you have an old, uncomfortable bed or mattress, replace it with a new one. A comfy pillow can also improve your sleep.
• Avoid bright lights and noises: Bright lights in your room can disrupt your circadian rhythm and make it harder to fall asleep. Blackout curtains, a soundproofing device, and wearing earplugs to avoid noise can go a long way.
• Keep your room cool and clean: The right temperature (60- and 68-degrees Fahrenheit) in your room can help you sleep better
• Avoid reading, studying, or working in bed: Working on your laptop or phone can overstimulate your mind and make it harder to fall asleep.
5. Eat A Light Dinner and Avoid Caffeine
Light dinner before bed is suitable for those who suffer from indigestion or other digestive problems. A heavy meal can cause indigestion and other digestive issues, making it difficult for you to fall asleep. Try to avoid sugary and spicy foods that can cause heartburn.
You can also sleep better by avoiding stimulating drinks before bedtime. Caffeine takes up to six hours to metabolize fully, which can cause restlessness, insomnia, and headaches.
Quality sleep is vital for our health and well-being. From influencing the body’s defense system to critical processes in the body to mental and physical functioning, sleep affects every aspect of our health.
Following these simple steps will help you get a better night’s sleep. If you still have problems with sleep, please consult a health care professional.