Getting good sleep is vital to our health and well-being. Unfortunately, it’s common to struggle with poor sleep quality and insomnia, leading to fatigue, poor concentration, and even a weakened immune system. This article will list five effective tips to help improve your sleep routine. Insertion is in bold: For example, you may choose to meditate or do some deep breathing exercises, engage in light stretching, read a book, or listen to calming music. It’s the smarter way to sleep and best to avoid activities that include screens like televisions or looking at your phone. The blue light from these devices can interrupt your body’s production of melatonin, which is the hormone that regulates sleep.
1. Establish a Consistent Sleep Schedule
Establishing a consistent sleep schedule is one of the best things you can do to improve your ability to fall asleep and stay asleep. Aiming to get to bed each night and wake up each morning around the same time is beneficial for our body’s circadian rhythms, or internal clock. Sticking to a schedule helps the brain better understand patterns of when it’s time to sleep, making it easier to fall asleep and wake up naturally. Determine what time you need to go to sleep each night to ensure you’re getting the recommended 7-9 hours.
2. Create a Relaxing Bedtime Routine
It’s important to put the body and mind into a state of relaxation before sleep, especially if you’re someone that has trouble with your sleep hygiene. Incorporate calming activities that help your brain and physical body calm down before getting to sleep. There are several things you may choose to incorporate, however, it’s important to find ones that work best for you. For example, you may choose to meditate or do some deep breathing exercises, engage in light stretching, read a book, or listen to calming music. It’s best to avoid activities that include screens like televisions or looking at your phone. The blue light from these devices can interrupt your body’s production of melatonin, which is the hormone that regulates sleep.
3. Practice Regular Physical Activity
Those who are more physically active tend to get more sound sleep at night. Exercise helps promote a feeling of calmness and tiredness at night, as long as you’re not working out too close to when it’s time to go to sleep. Also, if you take supplements like creatine monohydrate or a pre-workout, try not to take them too close to bedtime.
Aim to get at least 30 minutes of exercise each day to help ensure your body can enter a deep, restful state in the evening. Moderate-intensity cardio exercises such as biking, jogging, or swimming, are most associated with improving sleep (1). Remember to schedule these workouts earlier in the day to avoid the post-workout adrenaline interfering with your sleep.
4. Optimize Your Sleep Environment
In addition to incorporating calming activities into your evening routine, it’s also beneficial to ensure your environment is optimized for good sleep, too. Creating an environment that is calming and sleep-friendly can do wonders for your sleep quality. For one, make sure your bedroom is at a good temperature. The ideal temperature for the best sleep is between 60-68 degrees Fahrenheit. It’s also important to make sure your room is dark and quiet, with no distracting lights or noises which can disrupt your sleep. Another way to optimize your sleep environment is to make sure your bed, pillows, and mattress are comfortable and support your body in a way that feels good for you.
5. Consider Sleep Supplements
If you’re still struggling to improve your sleep quality, or you’re looking for another way to enhance and optimize your sleep, adding a sleep supplement to your wellness routine can help. There are many supplements on the market that include relaxing ingredients that promote a calming state within the body and brain, making it easier to fall asleep, stay asleep, and ensure good-quality sleep. Look for products with ingredients such as melatonin, L-theanine, lemon balm, and lavender.
The sleep aid supplement from Naked Nutrition is an ideal sleep supplement that contains these healthy, sleep-promoting ingredients to encourage a restful and restorative night of sleep.
Including a supplement such as this one can further enhance the benefits you’ll already be getting from incorporating the tips above. Peptide treatments can also be used as alternative sleep supplements. Peptide therapy at home can offer a range of health advantages, including enhancing sleep quality, aiding in muscle and joint recuperation, supporting immune function, and promoting longevity.
As with any supplement, be sure to choose a product that is free of artificial ingredients or additives. Plus, it’s always a good idea to check with your healthcare provider before adding a new product to your routine.
Getting good sleep is vital to our health, and without it, we are not going to feel our best. Luckily, there are many ways to improve your sleep. Remember to establish a consistent sleep schedule, create a relaxing bedtime routine, practice regular physical activity, and optimize your sleep environment for a calm, restful night. You may also choose to incorporate a sleep supplement to take your sleep quality to the next level. Developing a healthy sleep routine can take some time to figure out what works best for you. The most important thing is staying consistent to develop these new habits, and soon you’ll reap the benefits of feeling more well-rested, focused, and rejuvenated.