Poor sleep has negative impacts on physical health, mental acuity, emotional well-being and exercise performance. So it is obviously important that we do all we can to sleep well each and every night. Even if you feel that your sleep is good enough, why not take a look at the following sleep tips to see if there is any improvement you can make? Your mind, body and spirit will thank you.
Sleep Tips For The Sleep Of Your Dreams
A great night’s sleep does so much for you. It positively affects your hormones, appetite, mental health and physical well-being. Yet there are a lot of us who get poor sleep at night, and some don’t even realize how much better their sleep could be. To boost your overall health, you need to boost your sleep. Here are the sleep tips for the sleep of your dreams:
- Get more sunlight during the day! Your body’s internal clock needs regulating, and one way it regulates itself is by getting enough sun exposure during the daylight hours. If getting enough sunlight exposure is an issue for you, try an artificial daylight lamp with full-spectrum light.
- Limit daytime naps to no more than 20-30 minutes. Longer naps tend to confuse that internal clock and make it harder for you to fall asleep at night.
- Be consistent about bedtime and wake time. Irregular sleep times also confuses your internal clock. For better sleep, make a set bedtime and wake time, even on weekends, and try to stick to it. Your body will learn exactly what to expect.
- Limit alcohol consumption, especially at night. Alcohol consumption at night tends to mess with your melatonin production. It also can increase symptoms of sleep apnea and snoring.
- Check your bedroom temperature. Do you know that bedroom temperature has a huge impact on the quality of sleep? The higher your bedroom temperature, the more you experience disrupted sleep. A temperature of about 70 degrees F is the best sleeping temperature for most of us. If in doubt, err on the cool side.
- If you need a bedtime snack, keep it light and higher in protein. A meal or snack that is high in carbohydrates is best eaten at least four hours before bedtime, otherwise it can interfere with your normal sleep patterns.
- Set a pre-bedtime relaxation routine. Some people swear by things like reading a book, taking a warm bath, or drinking a warm cup of chamomile tea. See what works best for you. Never fall asleep without doing these 5 nightly beauty rituals!
- Make sure your bed, pillow and comforter are not negatively impacting your sleep. Sleep experts suggest upgrading your mattress and bedding about every 8 years for optimum comfort.
- Regular exercise during the day leads to better sleep at night. Just don’t exercise too late in the afternoon or evening, because it will have the opposite effect.
- Keep the electronics out of your sleeping space. Blue light interferes with your body’s internal clock.
These sleep tips are the best ways to improve your sleep quality. Get ready for the sleep of your dreams!