Experts suggest adults between the ages of 18 and 60 should get seven or more hours of sleep every night. For some people, that’s easy. They have their bedtime routine down and they are really well-rested. You probably know some people like that, they’re those friends you have at the office who never drink coffee but wake up every day with a positive attitude. Then there are the rest of us.
Kids are a lot of work. They are amazing and rewarding but can be exhausting. If you are a parent with a career, you’re probably even more aware of that. Frankly, you probably need more sleep, four or five hours just isn’t enough. Fortunately, with a few changes to your routine, you might be able to squeeze in a few more hours of much-needed shut-eye.
1. Sleep Aids
One of the easiest ways to get some more sleep is to try sleep aids. There’s a wide variety of supplements to help a person fall and stay asleep. There are many over-the-counter medications to combat the problem and if someone has severe insomnia they can go see a doctor for something stronger.
For those who want a more holistic approach, Nature Made has gummies that help you sleep. The gummies are all-natural and drug-free. They can work with your circadian rhythms and put you on the path to a more restful night.
2. Bedtime Routine
Remember when you were a child and your parents stressed a bedtime routine? It’s time to listen to mom and dad, they had the right idea. According to the Sleep Foundation, bedtime routines help a person’s brain keep their days and nights separate. It also helps them wind down after a long, stressful day.
If you want to begin a bedtime routine, start by setting a bedtime first. Remember, you need
At least seven hours of sleep, so count back from the time you need to wake up to give yourself your bedtime. Have a light snack before bed if you’re hungry; avoid anything too heavy, it could make your stomach hurt. Stretch, take a warm bath, or meditate.
3. Stay Away From Electronics
We live in an age of technology. It’s normal to be glued to our phones, tablets, laptops and even televisions right up until bedtime. However, that normal behavior could be impacting how well you sleep.
Using your phone before bed or watching television can cause you to stay up longer, which then reduces the amount of time you sleep. The lights and noise from your phone can cause you to wake up in the middle of the night. Research shows the blue light produced by some devices is especially harmful because it disrupts the production of melatonin, the hormone your body produces that helps you sleep.
4. Make a To-Do List
One of the common problems people report before bed is the inability to stop obsessing about things they have to do. Writing a to-do list before bed can help with that. A 2018 study by researchers from Baylor University showed people who wrote lists fell asleep an average of nine minutes before those who didn’t. Although that doesn’t seem like a lot of time, every minute counts when it comes to your sleep cycle.
5. Create a Restful Environment
Make sure that your bedroom is quiet, cool, clean and dark before you try to go to bed. You can also buy some silk bedding. When a person sleeps, their body temperature drops, so keeping the room cool helps with that. A clean room can help with air circulation and promote better sleep.
Hopefully, you will be on your way to a better night’s sleep in no time.
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