Getting enough sleep is how we refuel our energy, recover from daily stress, and help our bodies to stay in shape. Healthy sleep is crucial for overall health and wellness and may affect different aspects of our lives, including mood and productivity. Even so, we live in a sleep-deprived society, with 70% of Americans not obtaining sufficient sleep at least one night a month and 11% not getting enough sleep every night. You may want to feel your best, but finding time for rest can become a hustle. How much sleep you need relies on different factors, but most healthy adults require seven to nine hours of sleep per night. Some people lack time to have a sleep routine, while others may find it difficult to fall asleep, leading to sleep deprivation. Throughout the day, our actions, especially before bedtime, can significantly impact the way we rest, either promoting healthy sleep or contributing to wakefulness. This article will discuss the habits to include and avoid in your routine to help you get a rejuvenating night’s sleep to stay healthy and full of energy.
Habits to Include in Your Routine for Better Sleep
Creating a Sleep Routine
It’d be easy to fall asleep randomly whenever you find time for rest – on your breaks, between tasks, on a bus, or at a café while waiting for your meal, but, unfortunately, that’s not how our bodies work. Our internal biological clock controls the timing of sleepiness and wakefulness during the day; that’s why you can’t momentarily fall asleep anytime, as your body has already assigned time slots to your sleep based on your sleeping behavior. Our internal clock can promote consistent sleep, but when it’s unbalanced, we can face numerous sleeping issues, including insomnia. Sleep schedule regulates the body’s internal clock’s timing, allowing you to fall and stay asleep more quickly, so you can wake up feeling your best.
To create a sleep routine, go to bed and wake up at a specific time, as much as you can. It’s common for people to wake up later on weekends than on weekdays, but don’t overextend your rest as this can interfere with your biological clock. Although a schedule is how you can keep things balanced if you find it hard to fall asleep, it may be tough to get started with a sleep regimen. The steps below will help you fall asleep more quickly so you can stick to your sleeping schedule.
Exercise Throughout the Day
Exercising is an excellent way to stay in shape and healthy, and it can also affect your sleep. Cardio exercises such as running, cycling, walking, swimming can help fight insomnia and help you get better rest at night. However, such activities make the body release chemicals called endorphins that can make you feel awake. The best time to exercise is about 1-2 hours before bedtime, so the brain can slow down and rest. Additionally, exercising can increase brain dopamine levels enabling better body movements and helping elevate mood. While sleep affects your mood, your mood also affects the way you sleep. Working out during the day can help reduce stress, so you feel less awake and alert at night.
Yoga and Breathing Exercises
When stress makes you feel awake and disrupts your sleep, a great way to relax and calm your mind is by doing yoga and calming breathing exercises. Yoga is a famous remedy to relax the body and mind and can help promote better sleep quality. In a national survey, 55% of people reported yoga helped them get better sleep, and over 85% said yoga reduced stress. Calming breathing exercises can also fight stress and anxiety and foster better rest.
Create a Better Environment for Sleeping
Your bedroom may play a crucial role in getting a night of restful sleep, and it’s beneficial to adjust it to help your body rest. When there is too much noise, light, or improper temperature, it can all keep you awake. Your bedroom needs to be dark, and if there is light coming from the street, you may want to close your curtains. However, a dark room in the morning will make you sleepy, and it may get tough to wake up. So, if you want to block lights from the street, perhaps it’s better to get a sleep mask. Once your alarm rings, you can take it off and expose yourself to the natural light, which will tell your brain it’s time to wake up. Noise levels also have a detrimental effect on your rest, and it’s essential to keep the noise down to fall and stay asleep. When the noise comes from the streets and windows aren’t sufficiently blocking it, try using silicone earplugs for sleeping.
Air temperature can be another reason for a disrupted sleep cycle.
According to experts, a bedroom with around 65 degrees makes for the best sleep. Additionally, a comfortable and high-quality mattress and a pillow will promote better rest.
Habits to Avoid for a Better Sleep
Avoid Using Electronic Devices Before Bedtime
Electronic devices undoubtedly help you achieve your daily goals and communicate with others, but they should be off the table and your bed when it comes to getting restful sleep. Your brain needs to produce melatonin, to sleep better, a hormone crucial for regulating the sleep-wake cycle. The blue light from electronic gadgets stops the production of melatonin in your brain and makes you feel awake. Not to mention that most of the content you see online can make you feel stressed and overwhelmed and increase cortisol levels in your body – a hormone released during stress. Stress is essential for the body to survive and can sometimes be lifesaving, but without a doubt, it’s quite challenging to fall asleep when your body is in survival mode.
Avoid Eating Late at Night
While feeling hungry may keep you awake, it’s better to avoid eating at least 3 hours before bed. The foods and drinks you consume before bed can interrupt your sleep patterns, especially those containing caffeine like chocolate and coffee. Leave coffee for the morning, as it may keep you awake or wake you up in the middle of the night. Moreover, taking too much caffeine during the day can cause insomnia, so it’s best to limit the caffeine intake to up to 400 milligrams per day.
Avoid Alcohol Before Bedtime
Although alcohol may make you sleepy, it will also interfere with your sleep cycle and affect your breathing. Using alcohol as a sleeping aid will do more harm than good to your body and most likely interrupt the second half of your sleep. It’s better to avoid drinking several hours before bedtime as it takes one hour for one serving of alcohol to be metabolized.
Looking for an Even More Efficient Way to Induce Better Sleep?
Reasons for sleep deprivation vary from person to person, and there is no single issue you can address to induce better sleep. However, some factors like stress can significantly affect the way your body rests. You may have already tried mastering the healthiest habits for better sleep yet remain in bed with your eyes wide open. Stress keeps your body awake, and you may feel alarmed.
When healthy habits aren’t enough for calming your body and mind down, you may want to try supplements that work.
At New Leaf Botanics, we have created CBD Softgels with Melatonin to support your sleep cycle. Melatonin is crucial for relaxation and better sleep and is an excellent addition to your regimen. The nanoemulsion technology we use makes the hemp extract in the product up to 200% more bioavailable, so your body can easily absorb it. At New Leaf Botanics, we provide you with the highest-quality CBD extracted from the hemp grown in Colorado using organic farming practices. The third-lab tests ensure our products are free from THC, leaving you worry-free about the high associated with marijuana – hemp’s cousin plant. Our CBD Softgels with Melatonin is a perfect supplement to keep next to your bed. Start shopping online today, and we will deliver our premium CBD softgels with melatonin straight to your doors!