Tip 1: Your Environment
By environment, we mean wherever you spend most of your time sleeping. Generally speaking this is your bedroom. But for individuals in smaller apartments or residential living spaces, your “bedroom” may be combined with several more active spaces in your home. The important thing is to make sure when it’s around your designated bedtime, the area you’ve indicated for sleep, is a “sleep-inducing” space.
This can be done through many ways. Firstly, and potentially one of the most important things for this tip, is a quality and comfortable mattress. This is a vital element to your quality of sleep as it provides the physical space for you to be comfortable and relax. As well as, provides the support needed for your spine to avoid aches and pains. Additionally, you want to look into ensuring your pillows are up to par for the same purposes.
Next, you can work on secondary elements that make your space more inviting and comfortable. That could include changing your bedding to sheets and blankets that provide you comfort for your preferred textures and temperatures.
Finally, you’ll want to consider the external elements that may be disturbing your relaxation. This could be noise or even the temperature in your space. Most research supports that sleeping in cooler rooms around 65 degrees is ideal. However, this can vary person to person. If you are struggling with noise, you can consider including a white noise machine or playlist to help drown out the abrasive sounds or even ear plugs.
Tip 2: Timing
Your sleep schedule consists of the time you got to sleep, the time spent asleep, and your wake-up time. When you begin to adjust your schedule, it’s important to do so gradually. This way your body can get used to your new schedule. Believe it or not, the first step to adjusting your schedule is with adjusting your wake-up time.
Try to go wake up at the same time daily. It can be tempting to sleep in during the weekends, but doing so can cause jet-lag like symptoms for when you try to get back on track. You should also try to save napping for earlier in the afternoon and limiting it to 15- 20 minutes, as mentioned earlier in the post. Like how you wouldn’t want to spoil your dinner with late snacking, you want to avoid spoiling your natural sleep schedule.
Lastly, it’s important to allow enough time for quality sleep into your schedule. Meaning, if you’re aiming to get the recommended amount of sleep per night, you have to choose a time that allows that. All in all, you’ll have to work backwards, pick a wake-up time that makes sense for your daily routine; then pick a target bedtime.
Tip 3: Light
There are several ways you can aid in your pre-sleep time routine all with adjusting your lights. First, you may want to increase the amount of natural sunlight you experience during the day. Doing so will help keep you awake during the day.
Then, during your pre-bed routine, you’ll want to start lowering your lights. By keeping your bedroom dark, melatonin secretion is increased. Thus making you more sleepy. But, as we mentioned previously, it’s not just natural lights or bedroom lights you need to be mindful of. You also need to begin disconnecting from your electronic devices.
Daily exercise has across-the-board benefits for your health. This includes promoting sleep. Regular exercise also improves the symptoms of insomnia and sleep apnea and increases the amount of time you spend in the deep, restorative stages of sleep. But when squeezing a workout into your routine, you will need to be mindful of the time. Exercising too close to bedtime become difficult for your body to effectively settle.
Tip 5: Supplementation
When thinking about supplements, there are things to avoid and things to consider. Firstly, you need to be aware of the amount of caffeine and other stimulants you consume and specifically when you’re consuming it. Avoiding caffeine in the afternoon and evening can help prevent deprivation. But, there are some supplements that are available that can help you fall asleep and stay asleep.
Such as Somnapure from Force Factor- 60 tablets.
Somnapure features an ingredient list of 7 ingredients that can aid in promoting sleep.
Valerian is a herb that has been clinically identified as beneficial for promoting relaxation and sleep. This includes reducing the time it takes to sleep and improving overall sleep quality. Most studies fine Valerian to be effective when taken at dosages between 400mg-900mg.
Similarly, Lemon balm extra may aid in soothing stress and relaxation. As well as relieve restlessness. For these purposes, the recommendation for lemon balm dosing is between 300mg-600mg.
L-theanine is a popular supplement used to aid in relaxation without drowsiness. Because of this it is commonly used to aid in easing stress. While l-theanine may not reduce the time it takes you fall asleep directly, it may aid in promoting better quality sleep. L-theanine is generally used at dosages between 200mg-400mg.
Hops extract, on the other hand, does promote a mildly sedative effect. And when combined with valerian, hops extract may be more beneficial for promoting better sleep and reducing anxiety. Likewise, chamomile extract has mild sedative effects, but it also may promote better sleep and aid in anxiety. Next is passion flower extract, which has been used to aid in reducing anxiety and improving insomnia.
Our last ingredient in Somnapure is melatonin. Melatonin as we mentioned earlier is a hormone produced in the brain. For dietary supplements, however, it’s often produced synthetically. It can be beneficial for jet lag, improving your sleep-wake cycle, some related disorders, and anxiety.