How to Get Better Sleep?
Sleep Disorders Part 2: How to Get Better Sleep?
Here are some TIPS:
1- Set the Mood
Prepare your brain and your body for sleep by performing your nightly pre-sleep routine, taking a calming shower, and turning the lights down. Meditation or meditative breathing can really help.
2- Don’t SWEAT!
No high intensity exercise an hour before bed. Doing some simple stretches or gentle yoga can help relax your muscles, unwind your body and prepare it for sleep.
3- Don’t Take Long Naps
Limit any cat naps to 30 minutes. Set your timer…just in case.
4- Update Your Mattress
If you are uncomfortable at night, it may be your mattress. You can even experiment with adding a memory foam topper to your existing mattress. You could even try using pillows either between or under your knees.
5- Turn OFF your devices!
Don’t lay in bed and surf the internet or scroll thru emails. The blue light emitted from your devices signals your brain that it is daylight. The same thing with your TV. Don’t fall asleep with the TV on. Staying away from these devices for 2 hours before bedtime can make a huge difference in your sleep quality.
6- Kick the Caffeine
Caffeinated products at least 6 hours before bed. That includes tea, coffee, sodas and chocolate. Decaf only…if you must.
7- No Heavy Meal Before Bed
Eat at least 3 hours before bedtime.
8- No Booze Before Bed
Alcohol has been linked to irregular sleep patterns and disrupts your ability to naturally produce melatonin.
9- Supplements to Improve Your Sleep
- Melatonin
- Black Cumin
- Ashwagandha
In clinical studies, a black cumin seed extract improved sleep efficiency by 74% and perceived stress by 44% – leading to improved daytime functioning. An ashwagandha extract improved restorative sleep by 72% and lowered stress by 62%. Ashwagandha is great at reducing cortisol levels in your blood thus dramatically improving your sleep patterns