Blissful Bedtime: 5 Simple Changes to Get a Restful Sleep Every Night
October 2nd, 2019 by Diana Ross
Restful sleep is a key component of physical and mental health. In fact, sleep deprivation can negatively affect your memory, concentration, immune system, mood, blood pressure, weight, heart health, balance, and sex drive.
Getting a good night’s sleep seems like one of the easiest ways to manage the health of your mind and body. Of course, if you have a sleep disorder, it becomes more difficult to get restful sleep.
There are a few key ways to improve the quality of your sleep. Check out the top 5 below.
- Avoid Blue Light
It’s hard to avoid blue light in the 21st century. Most digital devices emit it. This includes computers, cellphones, televisions, and fluorescent bulbs.
It’s okay, and usually necessary, to be exposed to blue light. It’s the evening hours that are a concern. Your body’s natural circadian rhythm can be disrupted and it can lead to sleep problems.
- Seek Natural Light
Blue light can disrupt the circadian rhythm at night. Natural light, however, can reinforce the circadian rhythm during the day. A healthy balance of the two is key for restful sleep.
It’s true that the sun also emits blue light. However, natural light is better for your body. It’s recommended to get at least two hours of bright, natural light exposure each day. Studies show that it’s an effective way to greatly improve the quality of your sleep.
- Reinvent Your Bedroom
Health problems, including sleep problems, often need a multifaceted approach. Another helpful way to tackle sleep deprivation is to reinvent your bedroom.
If you haven’t bought a new bed in a while, why not check out the different types available now? Finding the right one can improve body pains as well as sleep quality.
- Check Your Caffeine Intake
It’s no secret that caffeine can negatively affect your sleep quality. Of course, it’s hard for caffeine addicts to go cold turkey. The good news is that you don’t have to.
The key to limiting how much caffeine affects your sleep is your schedule. After 3:00 p.m., avoid caffeine like the plague. Its effects can last up to 8 hours in your bloodstream.
If you have to have something to satisfy your caffeine craving, try to substitute with decaf.
- Try Some Supplements
There are tons of natural herbs and supplements targeted at sleep. Some people prefer natural options over prescription methods.
Melatonin is one of the most popular supplements for sleep. It’s actually a naturally occurring hormone that helps the body prepare to go to bed. Unfortunately, some people have more difficulty producing it, which is why the supplement exists.
Other useful supplements include Gingko Biloba, glycine, valerian root, magnesium, l-theanine, and lavender. As always, make sure to check with your primary care physician before experimenting with new treatment methods.
Maintaining Restful Sleep
The pressures and stresses of daily life are the biggest obstacles to restful sleep. However, it is possible to manage them and use healthy coping mechanisms so it doesn’t affect your health.
For more useful health and wellness advice, keep browsing our page.