Being able to get a full night’s rest is probably one of the most desired traits in the 21st Century. So why has getting the appropriate amount of sleep become such a rare occurrence?
Whether it’s the stresses of the day seeping into the night or because there’s just so much to get done before you turn in for the evening, not getting enough sleep has been proven to be detrimental to your health.
Not only does it affect your cognitive abilities throughout the day – but it increases your chances of high blood pressure, obesity, depression, and even diabetes.
That’s why today we’re going to be sharing 5 tips for making sure you get the rest you need to be the best version of yourself every day.
Even though your mattress might not feel like it’s the problem, changing up where you sleep can have a major effect on how much rest you actually get. One way to do this is with adjustable beds.
Adjustable beds allow you to position not only your mattress but your actual bed frame.
This is the perfect option for individuals who are suffering from sleep apnea or chronic pain. Not only that but Sleepy Center lets us know that these beds not only improve your sleep but provide “numerous health and lifestyle benefits.” Luckily for you, adjustable beds can be found almost anywhere that sells furniture and are easily accessible.
They also come in a variety of different prices depending on their brand and features so you can find one that fits into your budget.
Cut The Caffeine
It’s often believed that Caffeine is needed to get us through the day, and while a morning coffee is actually good for you, too much coffee can actually hinder your sleep. Especially if your caffeine intake is mainly at night.
While it does provide your body with energy – that energy can last up to six hours in your body. If the caffeine effects have yet to leave your body before bed it can make it difficult to fall asleep and if you do – can hinder the quality of your rest.
So all in all – enjoy your coffeejust do it at least six hours before you plan on hitting the hay.
Natural Sunlight & Vitamin C
Depending on where you are in the world getting Natural Sunlight and Vitamin C might be a tad difficult during the winter months, but that’s when it’s more important than ever.
Letting your skin absorb those natural nutrients every day will keep your circadian rhythm in check.
Enjoying the sunlight during the day will train your body and hormones to know when it’s time to be awake and when it’s dark enough for sleep.
You should aim for 1 to 2 hours of natural light a day. This doesn’t mean you have to be outdoors for that amount of time. Even sitting in an area of your home that’s close to a window can help out immensely.
Setting a schedule may just be the most important tip you can follow. While maintaining a schedule may seem like an easy task, everyday life tends to get in the way of being strict when it comes to bedtime and wake-up time.
However, setting a schedule for your body will have you adapting to that schedule to the point where you won’t need a pesky alarm to wake you up each day. It’ll also get your body in tune with giving you as much proper rest as possible within those hours. That includes REM, Light, and Deep sleep.
Adding additional supplements to your routine should be a last resort and should always be discussed with your primary health practitioner. However, if no other option is working for your sleep Melatonin supplements may be the way to go.
Melatonin is a hormone that rewires your brain to know when it’s time for bed. The average dose is around 1-5mg an hour before your want to sleep.
In some places Melatonin needs to be prescribed to you, however, you may able to buy it at your local pharmacy as an over-the-counter vitamin.
It’s important to slowly ween your body onto the hormone so you’re aware of your tolerance to it. Or else you might find yourself sleeping a little longer than wanted.
Now that you’ve gone through all 5 of our tips, it’s time to put them to the test. Find which one works for you the best and enjoy the beauty sleep you deserve. Good Night!