Poor sleep can have serious consequences for our physical and mental health. It can lead to decreased productivity, and even long-term health problems. But the good news is that there are simple, natural ways and supplements to improve the quality of your sleep.
In this article, we’ll be exploring the 7 most effective tips and tricks for getting a better night’s rest.
Establish a regular sleep schedule.
Going to bed and waking up at the same time every day can help regulate your body’s natural sleep-wake cycle, also known as your circadian rhythm. This consistency can make it easier for you to fall asleep at night and wake up feeling refreshed in the morning. Try to establish a sleep schedule that allows for at least 7-8 hours of sleep each night.
Create a sleep-friendly environment
Your sleep environment can have a big impact on the quality of your sleep. To create a sleep-friendly environment, you should:
- Keep your bedroom cool, dark, and quiet.
- Use comfortable bedding and pillows.
- Block out any disturbing sounds with earplugs or a white noise machine.
Avoid screens before bedtime
The blue light emitted by electronic devices such as phones, tablets, and computers can interfere with your body’s production of melatonin, a hormone that helps regulate sleep. This can make it more difficult to fall asleep and stay asleep. To minimize the impact of blue light, you should:
- Avoid screens for at least an hour before bed.
- Use a blue light filter on your devices, or install an app that adjusts the color temperature of your screen.
- Read a book, listen to music, or practice relaxation techniques before bed instead.
Avoid heavy meals before bedtime
Eating heavy meals or large portions of food before bed can interfere with your sleep by causing discomfort. To minimize the impact of food on your sleep, you should avoid heavy meals and large portions of food in the hours leading up to bedtime. Instead, opt for a light snack that is high in carbohydrates, such as a piece of fruit or whole-grain crackers, which can help you fall asleep more easily.
While napping can be a great way to boost your energy and improve your mood, it can also interfere with your sleep at night. If you nap during the day, try to limit your naps to 20-30 minutes and avoid napping after 3 PM. Napping for too long or too late in the day can make it more difficult to fall asleep at night and reduce the quality of your sleep.
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Herbal Goodness Guava leaf extract supplements from the amazing Guava Super fruit (also known as Guyana), are an amazing bedtime sleep support to support relaxation and calmness. Known for its ability to keep you in a deep sleep state longer, wake up refreshed and rejuvenated.
Meditation is not only very effective in getting rid of your stress, but also in optimizing your muscle relaxation. Practicing meditation just before going to bed will allow you to focus on your energy and rejuvenate more effectively.