I weaken all people for hours each day. I show you strange visions while you are away. I take you by night, by day take you back. None suffer to have me but do from my lack.
What am I?
The answer – if the title of the article somehow didn’t give it away- is sleep. We all need sleep to live, yet it’s something that eludes our waking senses. Since we never really know when we’re asleep, it’s hard to appreciate its value to our health and wellness.
Despite our tendency to put the importance of sleep on the back burner, science speaks volumes about the role sleep plays in healthy living. Poor sleep patterns lead to poor health outcomes. In order to feel better, we need to sleep better.
But how? While it’s easier said than done, getting better sleep is not impossible. The following are five critical components of achieving a better sleep pattern going forward:
Supplements
Many people rely on sleeping pills, sedatives, and drugs that induce drowsiness to get tired. However, rather than pharmaceuticals as the solution, consider supplements instead. The most popular option is melatonin, which is said to help folks fall asleep naturally. Try taking two melatonin gummies an hour before bedtime. It could be a gamechanger in terms of falling asleep without sleeping pills or morning grogginess.
Exercise
Plenty of evidence suggests regular exercise helps us sleep better each night. Given the additional benefits of routine fitness, those in need of better sleep should go for a jog, ride a bike, swim laps, or do something else that gets their heart rate up for at least ten minutes at a time. Chances are you’ll be getting better sleep starting your first night, but the quality of sleep will further improve as you continue to make exercise a routine part of your daily schedule.
Optimization
Take a hard look at your bedroom. Are the shades and curtains doing an excellent job keeping unwanted light out? Is your bed positioned in such a way that allows for airflow to pass over you during the night? Does it get too hot or too cold? Is it time for a new mattress or bedding? These and other conditions of your sleep environment can impact the quality of your sleep. By optimizing your sleep environment, you’re more likely to fall asleep and stay asleep in a way that’s conducive to establishing a superior sleep pattern.
Diet
Nobody likes to hear they need to eat better, but most of us could benefit from putting that advice to practice. But in addition to helping with weight loss and heart health, a proper diet can help us sleep better. At the very least, cutting caffeine out of your diet after 3 pm will go a long way to help establish healthier sleep patterns.
Reading
Like diet and exercise, regular reading can’t do us any harm, so why not see if it can help with sleep? There’s got to be something to it, considering how so many people enjoy reading in bed prior to sleep. What’s more, science says a good book can do wonders for relaxation, which is essential for falling asleep. It’s important to note that scrolling through Facebook or Reddit doesn’t quite cut it in terms of proper reading. While it’s true you’re technically reading, the light from the screen can make it harder for your brain to know it’s time to sleep.
Furthermore, the reading material encountered via phone or tablet tends to be relatively short in scope (like a 640-word article.) If you want better sleep through reading, stick to an old-fashioned book. It can be fiction or non-fiction, so long as it’s a good book or extended piece of journalism.
So there you have it: five ways to achieve better sleep every night. We hope you find yourself dreaming sooner rather than later. The best of luck to you!
I’m a 20-something stay-at-home mother and wife. I have an amazing husband, a beautiful daughter, two loving dogs, and a lazy cat. I wouldn’t change my life for anything! I love to read, listen to music, cook and blog!
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