Getting less than seven hours of sleep each night can take a toll on our minds and bodies. It can make us feel groggy, decrease our attention span, and lead to health issues like migraines. But there are some simple steps that you can take to get a better night’s sleep. Sleep is important for mental health, alertness, and daily performance. Sleep also helps re-energize you so you have more energy and can cope with stress better. Follow these eight tips to help you get a better night’s sleep every night:
Turn off your screens at least an hour before bedtime
Screens emit blue light, which disrupts our sleep. If you use your phone or computer in the bedroom, use apps that filter out the blue light. Or, put your phone on airplane mode and use a book light to read if you can’t put your phone away. If you have to work on your computer, try doing your work earlier in the evening, so you are done before bedtime.
Have a bedtime routine to signal to your body that it’s time to sleep
Whether you go for a walk, have a cup of tea, read a book, or meditate, having a relaxing bedtime routine can help to signal to your body that it’s time to relax and go to sleep. In addition, some studies have shown that a bedtime routine may help people with insomnia. But even if you don’t have insomnia, having a bedtime routine can help you feel more relaxed and make it easier to fall asleep.
Try using CBD products
Studies have shown that certain CBD products can help you fall asleep quicker and stay asleep longer. Many people who use CBD report feeling more relaxed and having better quality sleep. If you are using CBD to help you sleep, avoid using a product with THC because that compound can cause you to stay awake. Instead, look for a product that is high in CBD and low in THC.
Breathing and relaxation exercises can help as well
If you have trouble falling asleep, you can use breathing exercises to help relieve stress and relax your body. Studies have shown that breathing exercises can help people fall asleep faster and sleep better.
If you have trouble sleeping, try these relaxation exercises before going to sleep:
- Progressive muscle relaxation: This exercise helps you relax your muscles and calm your mind.
- Visualization: This exercise focuses your attention on a positive image, which can help you let go of any stress or anxiety that may be keeping you up at night.
Don’t eat too late in the evening or drink alcohol before bedtime
Our bodies need time to process the food and alcohol we consume before going to sleep. If you eat too late in the evening, your body won’t have enough time to process the food, and you may feel bloated or uncomfortable as you try to fall asleep.
If you drink alcohol at night, it can disrupt your sleep. It can make you fall asleep quickly, but it can also make you wake up more often throughout the night. Avoiding these two things before bed can help you get a better night’s sleep.
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