Sleep deprivation is one of the most prevalent issues facing modern society today. Sleep disorders are estimated to affect up to 70 million Americans each year. Poor sleep is linked to memory issues, mood changes, weakened immunity, high blood pressure, heart disease, increased risk of diabetes, and more. In this article, you are going to discover 6 amazing tips to improve your sleep quality and duration. Let's begin with sleep tip number one—schedule your sleep.
I'm sure you have heard many times before that we are creatures of habit. The human brain is always looking for ways to simplify our ever-so-crazy lives and for this reason, it is incredibly important that you begin to schedule your sleep. Set aside no more than 9 hours and no less than 7 hours for sleep each night. Go to bed and wake up at the same time every single day. Remaining consistent with your sleep schedule reinforces your body's sleep-wake cycle also known as your circadian rhythm. Your circadian rhythm is your body's 24-hour internal clock that cycles between sleepiness and alertness at regular intervals. Your circadian rhythm functions best when you schedule your sleep and stick to that schedule.
Reducing your exposure to blue light in the evening—which your smartphone, computer, tablets, and televisions emit, can drastically improve sleep quality. Blue light tricks the brain into thinking it is still daytime, which reduces the natural hormones your body produces to help you fall and stay asleep, like melatonin.
As Fitore Nutrition stated, "Melatonin works together with your body's circadian rhythm—and lets you know when it is time to sleep, wake up, and eat. There is also strong evidence that melatonin helps regulate your body temperature, blood pressure, and even hormone levels. Individuals who don't get enough or have high enough levels of melatonin tend to have a difficult time getting to and staying asleep." So, reduce your blue light exposure before sleep, if you can, 1 - 2 hours before sleep and read a book, dim the lights or have some alone time with your significant other.
Regular exercise has been shown to contribute to more sound and restful sleep. Physical activity during the day increases the time spent in deep sleep during the night—which is the most restorative sleep phase. A recent study of 2,600 men and women, ages 18-85 found that 150 minutes of moderate to vigorous exercise provided a 65 percent improvement in sleep quality. Researchers aren't exactly sure how exercise can so dramatically improve sleep but the link is there nonetheless. Exercise during the day and sleep better at night.
Some individuals find that exercising too close to bedtime seems to keep them up and make it more difficult to fall asleep. Aerobic exercise such as running, swimming, and walking causes the body to release endorphins. Endorphins are chemicals released in the brain and can create a level of activity that can keep some people from falling asleep. The individuals should refrain from exercising too close to bed and should instead exercise at least 1 to 2 hours before bed or perhaps in the morning.
Elevation in core body temperature can make it difficult to fall asleep and actually signals to the brain that it's time to wake up. After around 30 to 90 minutes of exercise, the body temperature begins to fall which can facilitate sleepiness.
Natural sleep supplements including melatonin, lemon balm, valerian root extract, L-theanine, among others is our fourth amazing tip to improve your sleep. Natural sleep supplements can help you relax before bed, support your natural circadian rhythm, and allow you to stay sound asleep during the night. When looking for a natural sleep supplement it is important to choose one that actually is all-natural, has ingredients that are backed by science, and formulated in an FDA-Registered Facility. In early July 2020, Fitore Nutrition will be releasing Easy Sleep™, an amazing all-natural sleep aid that allows you to fall asleep easily and stay asleep naturally. The all-natural ingredients that will be featured in Easy Sleep™ include:
If you want to improve your sleep it is important that you improve your bedroom environment. To optimize your bedroom environment, make your room dark, quiet, cold, clean, and relaxing. The temperature of the room and subsequently your body can have an impact on sleep quality. Additionally, only use your bed for sex and sleep. All other activities can and should take place in another environment so eventually, your brain only associates your bed with sleep and or love-making.
Relaxation techniques before bed can improve sleep quality duration and decrease the amount of time spent trying to fall asleep. For example, studies show that taking a relaxing hot bath or hot shower 90 minutes before bed can improve sleep quality. As we mentioned before, do not use this relaxation time, however, to use your blue-light devices.
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