How to REALLY Sleep Better at Night
September 6th, 2019 by Catherine Marqueses
Lack of sleep can affect your quality of life significantly when afflicted for an extended period of time. Some people find that they go to sleep quickly, but wake up through the night and can’t get back to sleep. Others struggle to sleep at all and lay in bed all night looking at the ceiling until their alarm goes off.
Control when you’re exposed to bright light.
Your body uses the changing cycle from bright light to night to control when it thinks it should go to sleep. The body has a natural circadian rhythm over 24 hours, and releases different hormones depending on how much light it has been exposed to. Unfortunately, modern advances can confuse the body into thinking it’s still bright after then the sun has set. Bright light exposure in the morning will help the body know it’s morning, and continued exposure to light has been proven to improve sleep quality the night after the therapy. Also, removing exposure to light, especially the blue light that comes from computers and phone screens can allow the body to prepare for sleep more effectively.
Reduce caffeine consumption.
Caffeine is one of the most commonly consumed drugs in the world, and most people don’t even consider it as such. Coffee in the morning is a great way to jump-start the system and get a boost of energy, but it shouldn’t be abused. When drunk or consumed later in the day, caffeine can have a considerable impact on your ability to sleep. It may be, especially if you aren’t sleeping well, that you’re abusing caffeine. This can cause a cycle of poor sleep quality, leading to another day of caffeine supplementation. Try to limit consumption of caffeine after noon as a starting point, and see how it changes your ability to sleep.
Try additional natural supplementation.
Other supplements can be used to help you sleep, and generally have a muscle-relaxing effect. Magnesium is a great supplement to take before bed and works to relax the muscles and reduce the anxiety that may be preventing you from sleeping. If you struggle to sleep because of your work schedule or work night shifts, melatonin may be a good investment. Melatonin is the hormone that’s released as your body is preparing to sleep. If you need to sleep at an unusual time to get ready for a shift, though, taking melatonin can help prepare your body to sleep. CBD oil has also been shown to relax the muscles and improve the ability to sleep. You can find out more about CBD tablets and oils here.
Exercise for sleep.
A quick workout in a day has also been shown to improve the quality of sleep in patients. If you’re strapped for a time, a high-intensity interval workout may be the best option. These workouts can last just 10-15 minutes, but are optimal for burning calories and will help you feel more tired at night when it comes to going to sleep.