Optimal health requires sleeping well on a regular basis. Interestingly enough, many of us struggle with consistent quality sleep. Different factors, such as stress, overworking, and unhealthy habits, such as scrolling, contribute to this.
But it doesn’t always have to be this way. Making the right adjustments, both big and small, can leave. Huge impacts on your sleep quality. Here we speak to explore how to get better rest in a good night’s sleep..
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The good news is that there are many simple fixes that take a little bit of discipline. This guide offers many alternatives, but it does not mean you have to implement all of them. Even 1% better is an improvement.
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Establish a Consistent Sleep Schedule
One of the biggest changes you can make to improve your sleep quality is to get on a sleep schedule. This is also one of the harder things to do going to bed and waking up at the same time puts your body on a sleep schedule and helps regulate what we call the internal clock. This routine helps us wake up easier and go to bed easier because we get used to these regulated times.
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Create a Relaxing Bedtime Routine
In order to get on a sleep schedule that makes sense for you. Having a routine is a big part of that. Different routines can help us relax and signal that our body is getting ready to wind down. Different routines will work for different people.
Some people prefer to read before bed, while others will find this too exciting for them. Different breathing techniques can take a little bit of time to learn but work for most people. It’s important to avoid things that get you stimulated and excited before sleep. This is often why TV is a no.
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Optimize Your Sleep Environment
Having a relaxing environment can be the perfect way to get better rest. This is something that you can do once and not have to think about again or on a daily basis. Make sure that you have a dark room with no bright lights that will wake you up and use weighted blankets and a lap pillow for cuddling.
Even a natural light in the morning can help improve your sleep environment. Don’t forget to invest in quality pillows and a mattress that is comfortable. Being able to stay comfortable and avoid waking up too many times during the night promotes healthier sleep.
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Limit Stimulants and Heavy Meals Before Bed
Stimulants like caffeine, nicotine, alcohol, and blue light can be disruptive to a good night’s sleep. Not only do they interfere with your ability to fall asleep, but they can also skip important sleep stages. Putting your phone in an alternate room and limiting TV 30 minutes before bed. Blue light-blocking glasses are also a great solution
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Manage Stress
Managing your stress levels may be one of the harder things to do because stress comes from outside factors. We can’t control personal issues or work stressors, but we can work on stress-reducing techniques. Breathwork is a popular one because it doesn’t cost anything and can be adapted by everyone.
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Exercise Regularly
Getting enough exercise can improve your overall health, but also your sleep quality. Most professionals would recommend getting at least 30 minutes of exercise a day to push yourself.
Something most people don’t know is not to exercise too closely to bedtime, as it can spike certain hormones that can keep you up. Exercise can be an adrenaline booster and takes time to come down. Creating your personal fitness log can help track personal goals and patterns.
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Get Sunlight Exposure
Getting enough vitamin D and natural light during the day has a major impact on our sleep. This is because it has a direct effect on our sleep cycle and helps us naturally wake up and go to bed when it’s time, giving your body natural signals to fall asleep and get up After a well-rested night.
Trying One Thing at a Time
Sometimes with all the recommendations, you can start to feel overwhelmed and cause more stress. This is the last thing anybody wants as it will continue to affect their sleep cycles. starting with the things that will be the easiest first and least stress.
Having patience is key as some approaches may take time to learn or feel comfortable. It’s like trying out a new pillow or mattress. You may not find the perfect combo the first time you try. But after some trial and error, eventually, you will land on the right one.
