These Lifestyle Changes Can Help You Sleep Better at Night

by Bold Commerce Collaborator on July 17, 2020

It is no secret that a good night’s sleep helps improve the quality of life. It boosts our mood, gives us energy, and helps with body recovery. 

Sleep is one of the best investments you can make in your life – physically, mentally, and emotionally. But how can you achieve this if you have a busy lifestyle and do not get at least 6 to 7 hours of sleep?

These simple lifestyle changes may seem small, but it can lead to big improvements in your overall health and sleep.



Exercise on a daily basis

Ever wonder why you sleep so much faster and better when you squeeze in even a quick workout? Exercise can help achieve deep sleep. Deep sleep supports cardiac health, relieves anxiety, and boosts the immune system to help combat sickness.

Stretching

Morning workouts usually make you fall asleep deeper at night. But for the best night’s sleep, try to avoid strenuous workouts late in the evening or right before bed because it might interfere you with falling asleep. You might want to do a little yoga or simple stretching instead.

What goes on inside the gym matters, but what happens outside is equally important — what you eat, what you drink, and most importantly how you sleep.


Try herbal remedies

Here are some sleep-promoting herbal remedies that could make it easier for you to achieve a good night’s sleep:

 

1. Chamomile Tea

For years, chamomile tea has been used as a natural remedy to reduce inflammation and anxiety and treat insomnia. Because of its aromatic earthy-floral flavor, lack of caffeine, helping to calm the nerves, and reduce anxiety, it is an excellent choice for a before-bed drink. 

Some experts recommend using two or three tea bags to get the full, sleep-promoting effect.

 

2. Passionflower

Early studies show that passionflower helps to relieve insomnia and anxiety. It appears to boost the level of gamma-aminobutyric acid (GABA) in your brain. This compound lowers brain activity, which may help you relax and sleep better. Just like the chamomile tea, you might want to consider drinking this before bedtime.

 

3. Melatonin

Melatonin is the hormone that appears to be important in helping regulate the internal body clock’s cycle of sleep and wakefulness. It is also found in tart cherries. When one takes this, it increases levels of melatonin and helps improve sleep quality and duration.

Mr. Sleep

Taking 3 capsules of Mr. Sleep before bedtime can also work to support the production of melatonin. Its tailored formula of highly bioavailable and all-natural ingredients have been shown to promote serotonin production and help you get the best sleep you have had in ages.

 

4. Lavender

The scent of lavender can have a powerful and calming effect on your mood and reduce stress. Lighting up lavender-scented candles or spraying it all over your room before going to bed, can help ease anxiety and promote relaxation.



Avoid using your gadgets before bed

The main culprit for sleeplessness could be your mobile phone or laptop. 

Did you know that one of the key factors to achieving deep sleep is regulating light exposure? According to the National Sleep Foundation, exposure to light stimulates a nerve pathway from the eye to the brain, which ultimately is the control center of our bodies.

Mobile

Aside from exposure to light, one of the causes of sleeplessness is the blue light that emanates from our mobile devices.

 "There is no scientific evidence that blue light causes damage to the eyes, but blue light affects our circadian rhythm." According to sleepfoundation.org, blue light impacts our circadian rhythm, suppresses natural melatonin – a hormone that dictates your sleep-wake cycle, and tricking it into staying awake.

The blue light emitted from your smartphone, tablet, or computer is sort of like an electronic version of caffeine: It leaves your brain feeling revved up, rather than relaxed and ready for sleep. Make it a point to turn off your devices at least an hour before turning in.



Meditate

Feeling stressed or anxious? You need to activate your body’s natural relaxation response. Deep breathing is the cornerstone of many other relaxation practices.

Numerous studies show that meditation may significantly help you sleep better. As a relaxation technique, it can calm your nerves while breaking the train of your endless worries and promoting inner peace. 

Reading in bed

Reading a book can also be counted as a meditation practice. A study at the University of Sussex has found that half an hour of good reading before bed helps in reducing stress levels better than any other relaxation methods. 

Reading calms your brain and lowers cortisol which improves your sleep quality effectively.

 

 

Whether you do meditation, drink your chamomile tea, or diffuse your favorite lavender essential oil, the important thing is having a pre-bedtime routine. Take time to unwind, as it is essential for a good night of sleep.

You can train your sleep just like anything else, but you need smart ways to enhance your natural rhythms efficiently. When you optimize your sleep and start hitting your sleep targets, seizing the day is light work.

If you want better sleep, maybe you should consider these lifestyle changes.

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