Sleeping well is something that many of us don’t prioritise. When you’re trying to get the most out of your day and achieve your goals, it can be tempting to sacrifice sleep to spend more time doing the things that are important to us.
However, numerous studies have shown that good quality sleep is just as crucial for your health as diet and exercise.
If you want to get a better night’s sleep, there are measures that you can take during the day to ensure that when your head hits the pillow, you are rested and relaxed enough to drift off easily to sleep.
Getting enough daylight
It’s tough to find the time to get outside sometimes, especially if you work indoors. However, exposure to sunlight is an integral part of ensuring that you get a good night’s sleep.
When we fall asleep is governed by our body’s circadian rhythm, which tells our bodies when we should be sleeping and when we should be awake.
Getting enough sunlight during the day helps keep your circadian rhythm healthy, meaning that you feel more energised during the day and that you find it easier to fall asleep at night.
Even taking a 15′-minute walk outdoors can help improve sleep and will have a positive impact on things like your mood and metabolism, too.
Limiting blue light
Blue light is the light emitted by our phones, computers and televisions, and it interrupts our circadian rhythms.
Too much blue light exposure in the evening can mean that it’s more difficult to fall asleep because our bodies still think that it’s daytime.
Try limiting your screen use in the lead up to bedtime, and removing any screens from your bedroom if you want to have a better night’s sleep.
Supplements
Some people find that taking supplements can help with sleep. When considering any supplement it’s essential that you discuss it with your doctor before taking it, as there can be negative side effects, particularly for people with pre-existing health conditions.
Some of the supplements used for sleep are:
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- Melatonin. This is the hormone that tells your body when to sleep and wake, and some people take it for specific reasons like to get through jet lag. It’s not recommended as a long-term solution.
- Lavender. Smelling lavender is thought to help with relaxation and lowering your heart rate and blood pressure, all of which help with sleep.
- CBD. CBD is one of the chemical compounds found in marijuana, but unlike THC, it isn’t psychoactive. You can buy CBD from Simply CBD. Some people report that taking CBD before bed helps with sleep.
- Valerian. Valerian is commonly used to help with sleep because it is believed to raise your GABA levels, which is a chemical in the brain that helps with relaxation and sleep.
Reduce alcohol and caffeine
Both caffeine and alcohol impact your sleep, so if you want to sleep more soundly, it’s a good idea to lower your intake, particularly in the hours running up to bedtime.
It’s recommended that you don’t consume caffeine after lunchtime and that you allow at least three hours between drinking an alcoholic drink and going to bed if you want to ensure a better nights sleep.