Getting a luxurious sleep is extremely important to your overall health and well-being, not to mention gorgeous, radiant skin. Lack of sleep can lead to a variety of issues, ranging from lower productivity to increased risk of chronic disease. Luckily, there are many ways to improve your sleep health. With simple lifestyle changes, dietary advice and supplements that help you achieve a better sleep, there are a few great places to get started here.
5 Tips for Improve Your Sleep Health
Create a sleep-friendly environment
Your bedroom should be a sanctuary for sleep. Keep it dark, quiet and cool. Consider using blackout curtains or eye masks to block light and using earplugs or white noise machines to mask destructive sounds. Maintain a temperature between 60-67°F (15-19°C) for optimal sleep conditions.
Establish a consistent sleep schedule
Even on weekends, I sleep as much as possible and wake up at the same time every day. This helps you adjust the internal clock of your body, making it easier to fall asleep and wake up naturally.
Develop a relaxed bedtime routine
Engage in calm activities before bed, such as reading, gentle stretching, and meditation. Maybe an evening bath or shower is important to your routine? Leave it the same every night and avoid using your phone before bed. This indicates that it is time for your body to get rid of and prepare for sleep.
Manage stress
High stress levels can have a major impact on sleep quality. We practice stress-reducing techniques such as deep breathing, progressive muscle relaxation, and journaling before bedtime.
Exercise regularly
Regular physical activity can improve the quality and duration of sleep. Aim for moderate exercise for at least 30 minutes.
Eat your way to sleep better
There are several changes you can make to your diet to improve your sleep. Limit caffeine consumption, especially in the afternoon and evening. Caffeine can stay in your system for up to 8 hours, which can disrupt sleep. You should also avoid eating large amounts of food before going to bed. This is because eating large amounts of food near bedtime can cause discomfort and disrupt sleep. If you’re hungry, choose a light snack instead. Additionally, certain foods may help promote sleep. These include nuts such as cherry, almonds and walnuts, which are the natural sources of melatonin, and nuts, which contain magnesium, melatonin, and fatty fish, and are rich in omega-3 fatty acids that can improve sleep quality.
Read more about the food to help you sleep.
Are supplements helpful?
Several natural supplements have shown promise in improving sleep. Melatonin is a hormone that is naturally produced by your body that regulates the sleep and wake cycle. Melatonin supplements can help you solve jet lag and work-related sleep problems. Magnesium supplements may improve sleep quality, especially in older people. Valerian roots may help improve sleep quality and reduce the time it takes to fall asleep. L-theanine, which is naturally found in tea leaves, can help L-theanine reduce stress and anxiety, promote relaxation, and promote better sleep.
Is Nad+ the supplement you’ve been waiting for?
What if nothing works?
Seeking the help of a professional may help you tackle sleep-related issues that cannot be improved by making simple lifestyles and dietary changes. Sleep clinics like Onewelbeck’s sleep center provide advanced diagnostic routes for patients with sleep problems. Their multispecialist approaches include consultants in respiratory, neurology, otolaryngology and cardiology. Sleep diagnostic routes include blood tests, overnight sleep studies at home, and consultations with a respiratory sleep doctor. Treatment options are discussed based on results that may include referrals to other professionals. Using cutting-edge technology and devices, the center deals with a variety of sleep disorders, including snoring, sleep apnea and insomnia.
Read next: Know your sleepwear brands now | White noise for sleep
©Wendy Rowe. Unauthorized reproduction is prohibited.
