Sleep is one of the most essential functions to life. Scientists believe that nearly every type of animal sleeps. As humans, we’re born knowing how to sleep. In fact, for the first few years of our lives, we spend most of our lives sleeping.
As we age, however, we get worse and worse at sleeping. Though humans need 7 to 9 hours of sleep each night, research shows that only about 6 in every 10 people meet the allotment.
The side effects of not sleeping enough range from inconvenient to dire. Most people are familiar with the side effects of occasional lack of sleep, such as lower cognitive abilities, slower reaction time, mood swings, and temporary short term memory loss. Consistent lack of sleep, however, can increase risk for diabetes, heart disease, and stroke.
If you’re looking to improve your sleep, read on for our four tips and tricks for doing so.
1. Set a Bedtime and Stick to it
Research shows that a consistent bedtime isn’t just important for kids; it’s important for adults, too. The study conducted showed that those with irregular sleep patterns had higher rates of hypertension and elevated blood pressure. Those who slept on a more consistent schedule, on the other hand, skewed healthier.
A set bedtime trains your body to know when to sleep and when to wake. A consistent pattern keeps your body in its sleep-wake routine.
The key when setting a bedtime is to make it realistic. You’ll need to choose a single bedtime for both weekdays and weekends. If you have a set time you need to be at work, use that as a starting time for your bedtime routine. Count backwards between 7 and 9 hours from the time you need to wake up for work. That will be your new bedtime.
Now that you’ve established your bedtime, you need to stick to it. Avoid sleeping in or staying up late. Disruptions in your sleep routine can cause major havoc.
2. Be Sure to Exercise Each Day
One way to lull yourself to sleep is trying to burn off more energy during the day. We tend to live quite sedentary lifestyles which don’t burn off very much energy. Exercise for at least 30 minutes every single day. If you find that doesn’t tire you out enough, aim for an hour. It’s not only good for your health, but for your sleep hygiene, too.
If you can, try to exercise in the morning or midday. Exercise causes a spike in epinephrine and adrenaline, which both temporarily increase your energy levels. Many people find that exercising too late in the day can keep them up at night.
3. No Screens Before Bed
When discussing sleep, we often refer to our “internal clocks”. It turns out that we really do have an internal clock; it’s known as the circadian rhythm. This is the 24-hour cycle that rules our regular functions, like eating and sleeping. If you’re having trouble with sleeping, it may be due to a disturbance in your circadian rhythm.
One of the main disruptors of our circadian rhythm is becoming more and more prevalent in our lives. It’s a frequency of light known as blue light. Blue light is emitted from fluorescent lights, as well as most electronics’ screens.
Experts suggest that, in order to preserve the circadian rhythm, it’s a good idea to turn off or put away all electronics at least an hour before bed. Dim your lights and read a book or have a conversation instead of scrolling social media into the night. After all, sleep is important for memory consolidation, growth, and hormone production, so make sure you do everything in your power to get a good night’s sleep.
4. Try a Supplement
Many find that they need to seek external help in order to fall asleep. While you certainly can talk to your doctor about sleep medications, there are many natural products out there that can work just as well.
Melatonin is a go-to choice to help ease your body into sleep. Your body naturally produces melatonin during sleep. Many find that supplementing their natural melatonin with a synthetic melatonin supplement can help ease them into sleep more quickly.
CBD is another natural supplement that can improve your quality of sleep. It’s made of cannabidiol, a non-psychoactive component in cannabis. If you’re having difficulty sleeping, explore CBDfx capsules to help you sleep. When combined with other ingredients, such as valerian root, CBD can be a powerful and life-changing sleep aid.
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