Now more than ever, it’s important that we maintain good health and general well-being. Not only is this vital to prevent your contraction of the novel coronavirus, but it’s also important to ensure you live a happy and long life.
In order to maintain good health, you’ll need to make sure that you consume plenty of water, nutrient-rich foods and also receive enough sleep at night. Without a good night’s rest, your risk of getting sick heightens, and it can also put you in a grumpy mood.
But how exactly can you get better sleep at night? Here are some tips for you…
Adjust Your Phone’s Brightness
One of the most effective and easy things to do in order to receive a better night’s rest is to pay attention to the brightness levels of the devices you use throughout the day. Since our bodies follow certain circadian rhythms, it’s important that you expose your body to the correct type of lighting suitable for different times throughout the day. For instance, you’ll want to expose yourself to as much natural sunlight during daytime hours. Additionally, you’ll want to increase the brightness levels on all of your devices during the day.
On the other hand, you should reduce the brightness levels of your devices in hours nearing the nighttime. You can even benefit more by turning on a “nightshift mode” on devices as well since doing so helps to encourage your brain to produce melatonin and promote sleep. Ultimately, you’ll want to reduce the amount of blue light you’re exposed to during evening hours (1).
Maintain a Good Sleeping Environment
One of the biggest problems that many people have regarding their sleeping schedules is that they can fall asleep but not stay asleep. This may be because of the environment you’re sleeping in, or it may be caused by other factors. To help ensure an easier and longer night’s rest, you should make sure you have calming lighting in your sleeping environment and that you don’t have any background noises. Background noise can keep your brain awake, thus causing you to not feel as fully rested in the morning.
Relax Before Bed
Even though your mind may be telling you that it’s time for bed, sometimes your body feels differently. It’s important that you prepare both your mind and body to get ready for a full night’s sleep, that way you can more easily fall asleep and stay asleep throughout the night. Make sure you’re not eating too late in the day since doing so will cause your body to have to physically work and digest what you ate. It may also help to engage in relaxing activities before bed, like taking a hot shower or bath and reading a book.
Watch Caffeine Intake
We’ve practically all consumed caffeine at least once in our lives, whether it was because you pulled an all-nighter before working all day the next day or you simply went to bed too late before having to wake up the next day, we’ve all relied on caffeine at some point to help keep us awake and alert. The majority of people even consume caffeine in the form of coffee on a daily basis just out of habit. Although there are many different forms that caffeine comes in, it’s essentially a substance that arguably gives us more energy.
Unfortunately, consuming caffeine at the wrong times of the day can be detrimental to our sleep schedules. Given that it’s a substance made of compounds known to aid in higher energy levels, consuming caffeine too late in the day can result in our bodies staying awake for longer than we originally intended for. Watch the amount of caffeine you consume throughout the day by making sure that you don’t consume too much, and make sure that you don’t have any too late in the afternoon (1).
Try Natural Supplements
Lastly, if all else fails you may want to consider incorporating some natural supplements into your routine to help make you feel more tired at the end of the day. Things like melatonin supplements, Gingko Biloba, Valerian Root, and even CBD are known to help induce feelings of tiredness. You can find melatonin supplements at most stores and ultra-premium CBD available in stores and online.
Overall, it can be difficult to maintain a good sleeping schedule, especially if you don’t have a consistent schedule in general. But there are a few different things that you can do to help make sure you’re getting enough sleep and maintaining good health. Try incorporating a few of these tips into your routine.