You’re getting your eight hours of sleep each night, but you just don’t feel refreshed when you wake up. Your schedule doesn’t allow for more sleep and getting too much sleep is actually bad for you anyway. According to John Hopkins Medicine, you shouldn’t get more than nine hours of rest each night. If you do, it could result in type 2 diabetes, obesity, depression, and heart disease. So, how can you feel more rested without changing your sleep schedule?
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Supplements and Aromatherapy
When discussing natural sleep aids, melatonin is usually the first one mentioned. Your body produces this hormone in the evening, as it is getting dark. It is a signal to your brain that it’s time to sleep. Perhaps you have the lights on or are exposed to blue light from your phone or other electronic device at night. If so, you may have problems with your melatonin production. Melatonin is available as a supplement, but it is suggested only for short-term use. Long term use can lead to dependence, and you don’t want that.
There are other supplement options. Magnesium plays a key role in muscle relaxation and stress reduction. L-theanine, an amino acid found in tea leaves, is known for its calming effects and ability to reduce stress. Apigenin, derived from chamomile, has mild sedative properties. Together, these ingredients target several aspects of restfulness, potentially enhancing the depth and quality of sleep. Deep sleep gummies feature a blend of these ingredients that may support sleep, plus a few to boost gut health.
Lavender is another powerful ingredient to improve sleep. It has a soothing scent that is believed to help you fall asleep faster and have better quality sleep. Simply keeping a lavender plant in your bedroom and inhaling the scent of its purple flowers can help you relax. Aromatherapy with lavender oil can help with insomnia and decrease the number of times that you wake up in the night. Sleep supplements and aromatherapy can help you fall asleep faster and get deeper sleep.
Sleep Hygiene
Sleep hygiene refers to habits and environmental considerations that can improve your sleep. If you make changes to your routine, you can fall asleep faster and sleep better. For starters, you should have a set sleep schedule. Determine what time you need to go to sleep based on what time you need to get up. Make sure you get between 7-9 hours of sleep. You may be tempted to stay up late to watch the rest of the game. Or you want to see just one more murder mystery episode. However, you really do need to go to bed. Even on your days off, follow your sleep schedule.
As you near bedtime, dim the lights and shut off all electronics. The blue light emitted from screens like your phone, tablet, or computer can curtail melatonin production and keep you awake longer. Instead, find a hobby that allows you to wind down and reduce stress before bed. Try putting together a puzzle, reading a book, or doing crafts.
Check your sleep environment. Is your bed and pillow comfortable? Use room-darkening curtains to keep out light from the street lamps outside. Adjust the temperature or use a fan to keep your room cool. This lowers your body temperature and helps stabilize REM sleep. The optimal temperature for your bedroom is between 60-65 degrees Fahrenheit. You should not use your bedroom for anything other than sleep and sex. You want your body to relate your bed with sleep, not eating, watching TV, or playing on your phone.
Habit Changes
There are habits you can change during the day that will help you sleep better at night. Exercise, for instance, should be a daily activity. It doesn’t need to be anything extreme. Just 30 minutes of light to moderate exercise can stimulate blood flow, making you feel awake. Plus, aerobic exercise can affect the level of deep sleep you get, allowing the body to rejuvenate. Exercise is good for your mental health, easing depression and anxiety symptoms and helping you relax.
You should have healthy eating habits, consuming fresh fruits and vegetables, lean meats, and whole grains. Do not eat a heavy meal at night. It’s liable to keep you awake and possibly give you indigestion. You should avoid alcohol at night too. While it can help you fall asleep, you’re more likely to have poor quality sleep and wake during the night. Obviously, you should not drink caffeinated beverages at night either. They stimulate you and keep you awake. In fact, you should reduce all liquids in the evening to prevent waking up to use the bathroom.
Every day try to spend time outside in the sunshine. This improves your mood, in part due to the vitamin D your body gets from the sun. It also stimulates your body’s production of serotonin, which improves your mood and helps with sleep. If you do feel sleepy during the day, you should take short naps. Twenty minutes of sleep midday can help you feel recharged without interfering with your nighttime sleep.
Getting More Rest
You don’t need to spend your days yawning and stretching, trying to keep your eyes open. And you don’t need to rearrange your entire schedule just to get a good night’s sleep. Simply make some changes to your habits. You’ll find that sleep comes more easily, and you’re feeling more refreshed in the morning. Improving your lifestyle can do wonders for your nights. So, make some changes today so that you sleep better tonight.