November 11, 2019 0 Comments Health & Fitness

4 Tips For A Better Nights Sleep

Getting a good night’s sleep is a critical part of being healthy. Giving your body enough adequate rest is just as important as eating a wholesome diet and exercising regularly.

Good sleep isn’t only important for your physical health but also for your state of mind. Imagine waking up every day feeling rested and refreshed rather than exhausted. According to research, there are ways to make that happen!

It’s all about practicing healthy sleep habits and avoiding triggers that work against getting a good night’s rest.  If you’re hoping to sleep better and feel better, then follow these tips for a better night’s sleep.

Limit Alcohol And Nicotine Consumption

A lot of people enjoy a glass of wine with dinner or maybe even a few several times a week. However, what may seem like an innocent beverage may be affecting your sleep.

Alcohol may make you fall asleep faster, but it makes it harder to stay asleep. When you drink, you fail to enter a deep REM cycle, which is the most refreshing kind of sleep. As a result, you wake up after a full night’s sleep feeling like you only slept a few. The same goes for nicotine. Smoking before bedtime will make you feel more awake. Nicotine is a stimulant; therefore, it’s no wonder why you’re feeling less than drowsy.

If you regularly smoke and drink, it may be time to start considering how they are negatively affecting your sleep.

Promote Your Circadian Rhythm

Your body has an internal clock that tells you when it’s time to sleep and when it’s time to be awake. In order to make sure that your brain knows it’s time to sleep when you hit the pillow each night, you should get enough sunlight during the day, followed by darkness at night.

Limit Screen Time Before Bed

Exposure to the blue light that screens emit will keep your brain awake. Even though it may be nighttime outside, the light from the screen will trick your brain into thinking it’s daytime. As a result, you may have issues falling asleep.

Consider stopping watching screens for at least two hours before you want to head to bed. You can also adjust your phone’s warmness levels during the nighttime hours.

Don’t Drink Coffee Past Noon

While a cup or two of coffee in the mornings isn’t considered problematic, it can be later in the day. Since caffeine takes up to 8 hours to exit your body, it’s not recommended that you consume it in the afternoon, especially if you already have sleep issues.

Not only can caffeine affect your ability to fall asleep, but it can also affect your ability to stay asleep. It’s best only in the mornings!