When's the last time you woke up feeling refreshed? Even on the nights that you get sleep, you still feel exhausted in the morning right? Then by 3 pm you are crashing again and either need to close your eyes (which will never happen) or have another cup of coffee to get through the second half of the day.
It's such a vicious cycle, however, I have a few tips and tricks that you may want to try.
This one might come as a surprise, but it's proven to help with sleep. Spending time outside, during the day, helps set your sleep cycle. Our body has an internal clock, also known as your circadian rhythm. The exposure to sunlight helps to regulate your circadian rhythm, which allows you sleep longer and better! And besides sleep, spending time outdoors is also beneficial to your state of wellness. It's a win win!
There is solid evidence that exercise does help you fall asleep more quickly and improves your quality of sleep. Moderate-to-vigorous exercise can increase sleep quality, reduce the time it takes to fall asleep and decrease the amount of time you lie awake in bed during the night. No need to train for a marathon, but get up and move at 30 minutes a day.
Avoid or reduce stimulants after lunch. Stimulants have been known to interfere with sleep. It's best to avoid caffeine-containing substances such as coffee, non-herbal teas and chocolate as well as nicotine found in cigarettes.
**Although nicotine may seem to have a calming effect, it's still a neurostimulant that can affect sleep.
Don’t eat for 2-3 hours before bed. Sleeping on a full stomach slows your digestion and can leave you experiencing acid reflux, bloat and discomfort, which will lead to a restless night sleep.
Soak in a warm bath to help unwind. Adding essential oils such as chamomile, sandalwood or lavender can further help with relaxation.
Turn off your electronic devices and your mind. Creating a bedtime routine is extremely helpful with sleep. Turn off your phone, tv, iPad, laptop and let your mind just be. It's a great time to meditate or just sit with yourself and reflect. Those that use a device before bed tend to delay sleep and reduce the duration of sleep. These devices make it harder to fall asleep because of the brain stimulation.
These are just a few of the many ways to help get a better night sleep. Pick one to focus on and see how it changes your quality of sleep. Sweet Dreams.
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