Do you often feel tired and run down? You might be surprised to learn that the root of this problem could be poor sleep. Most people need around eight hours of sleep per night in order to feel their best, but many people don’t get nearly that much. So if you want to improve your sleep quality, read on for five tips on achieving a deeper sleep!
1) Establish A Sleep Routine:
One of the best ways to get deep, restful sleep is to establish a regular sleep routine. Go to bed at the same time every night and wake up at the same time each morning, even on weekends. This will help train your body to sleep better. Creating a regular sleep routine will also help you wind down before bedtime, making it easier to fall asleep.
2) Turn Off Electronics:
The blue light emitted from screens on phones, laptops, and TVs can disrupt the production of melatonin, the hormone that controls your sleep/wake cycle or circadian rhythm. Melatonin production increases in the early evening as darkness falls and continues into the night. This light exposure inhibits melatonin production and makes it harder to fall asleep. To avoid this, establish a cut-off time for electronics use in the evening and stick to it. Turn off all screens at least 30 minutes before bedtime and avoid using them in the bedroom altogether. If you must use a device before sleep, there are now blue light blocking glasses that can help filter out the harmful light waves.
3) Use A Sound Machine:
If you have trouble falling asleep or staying asleep, a sound machine can help by providing calming, white noise that distracts your mind from racing thoughts and allows you to drift off. Look for a machine that offers a variety of sounds so you can find one that’s most relaxing for you, and make sure it has an auto-off timer, so you don’t have to worry about it running all night.
4) Take Natural Sleep Enhancers:
If you don’t want to take medication for your insomnia, there are some natural sleep enhancers that can help. Melatonin is a hormone that helps regulate your body’s sleep-wake cycle and is available in supplement form. Delta 9 Gummies also have sleep-enhancing properties that you can benefit from. You could also try chamomile tea or a lavender bath, as both have shown to be effective in promoting sleep.
5) Get Up And Move:
Exercise has countless benefits, and one of them is improved sleep. Just ensure you don’t exercise too close to bedtime, as that can have the opposite effect. A good rule of thumb is to finish your workout at least three hours before you hit the hay. If you’re not much of a gym rat, that’s OK. Taking a brisk walk in the fresh air or doing some simple stretching exercises at home can also do the trick.
There you have it—five easy tips to help you sleep better and wake up feeling refreshed. Just remember that it may take some trial and error to find what works best for you.