10 Tips For Better Sleep 😴
10 tips for better sleep 😴 Yesterday I posted about the negative affects of lack of sleep, so here’s how to improve it 👌🏼
1 Avoid light & blue light, light helps regulate the human biological clock, through melatonin. Blue light, which is produced by the sun but also by the screens of TV sets, computers, and smartphones, disrupts production of melatonin.
2 Reduce sound, noise can drastically reduce the quality of your sleep. If you can’t make your bedroom or immediate environment silent, use earplugs.
3 Reduce heat, higher body temperature are associated with insomnia, if your bedroom is too warm, you may have trouble falling asleep and are likely to experience a decrease in the sleep quality.
4 Alcohol, don’t drink alcohol as a sleep aid — it might help you relax, but it will impair the quality of your sleep and is linked to insomnia. It’s beneficial to avoid alcohol after dinner.
5 limit caffeine, it blocks receptors in the brain that that promote sleep. Even if it doesn’t prevent you from falling asleep, it still impairs the quality of your sleep. Avoid it within six hours of bedtime.
6 Exercise, physical activity during the day seems to improve sleep quality, especially in times of stress. Many types of exercise, from meditative movement, to aerobic exercise and resistance training, have the potential to improve sleep quality, as well as mood and health.
7 Be consistent, going to bed at around the same time every night can improve sleep quality as well as reduce the time it takes you to fall asleep.
8 Try Melatonin, oral melatonin may help alleviate insomnia, reduce sleep latency, and improve sleep quality, It can also help fight jet lag, so it may be beneficial for frequent travelers.
9 Try Magnesium, lack of magnesium can impair sleep. Multiple types of magnesium supplements exist, but magnesium-rich foods are numerous and can fit all kinds of diets. That should be your first option. If your body has enough magnesium already, supplementing with more won’t benefit sleep.
10 Try Lavender, it’s shown to alleviate stress and insomnia, while promoting relaxation and improving sleep. HOWEVER, The Endocrine Society and the National Institutes of Health warn that may promote gynecomastia in men.