1. Exercise regularly.Exercise is one of the best ways to ensure a restful night of sleep. Even 30 minutes of physical activity a day can provide positive benefits. The one caveat here is that you don’t want to do any vigorous exercise right before bedtime. Exercise provides energy, which could cause you to get wound up and make it difficult to fall asleep. Try to schedule workouts for the morning or early afternoon. If the only time you are able to exercise is late at night, yoga or gentle stretching exercises will get your body moving without jeopardizing your ability to sleep.
2. Stay away from sleep aids that make you drowsy.
When plagued by insomnia, many people rush out to the pharmacy to pick up some sleeping pills off the shelf. Although it’s understandable that they are looking for relief, the unfortunate reality is that many people feel drowsy the next day after taking chemical-laden sleep aids. So while they may be able to sleep through the night, they spend the next day feeling tired and disconnected. Try some natural or herbal sleep aids first; these can be just as effective for troubled sleepers and don’t have side effects that make you sluggish. If you suffer from chronic, debilitating insomnia, it’s best to speak to a physician.
If you’re looking for an all-natural supplement, try out Nutronics Labs’ Sleep Miracle made with melatonin and valerian root, ingredients that are commonly used to promote sleep without drowsy after effects.
3. Power down electronics.If you fall asleep to the glow of a TV, phone, or computer, you’re not alone. This isn’t an uncommon habit, but it is a prevalent cause of inadequate sleep. The light emitted from these screens stimulates your brain and can suppress your body’s production of melatonin. Try to wrap up your screen time at least an hour before bed to give your brain time to slow down.
4. Avoid alcohol and caffeine before sleep
Many people may believe that a glass of wine or a nightcap helps them sleep. Although a drink may help you fall asleep initially, it actually interferes with the quality of that sleep. It causes people to wake up more in the middle of the night, so it’s best to avoid alcohol several hours before bedtime.
Likewise, most people know that caffeine will keep them up. For some people, caffeine can cause sleep issues ten to twelve hours after drinking it, so if you’re extra sensitive to caffeine, try cutting back altogether. A few cups of coffee in the morning won’t hurt you, but it’s wise to curb caffeine after lunch.