Getting enough sleep is essential, but the stress and fast pace of modern life often make people fall into the trouble of insomnia. Insomnia is not only inconvenient and makes you feel unenergized the next day, but it also affects your emotional and physical health. So, we have compiled seven proven tips to help you sleep better in the days ahead.
1. Reduce your coffee intake
Too much caffeine (which can come from soda, certain teas, and coffee) can disrupt your body's biological clock and keep you awake at night. So don't drink coffee after 3 pm, especially if you have trouble getting a good night's sleep.
2. Aids to sleep
White noise machines or soothing natural sounds can block out external distractions and help you relax and fall asleep. High-quality memory foam pillows, latex mattresses, and blackout curtains can improve the comfort of your bedroom and provide a better environment for deep sleep.
3. Take sleep supplements
If you want to try a more direct aid, you can choose over-the-counter natural sleep supplements. However, before taking any supplements, it is recommended to consult a doctor to ensure that they are suitable for your health.
Top 10 sleep supplements (without melatonin) include:
●Ashwagandha
●Magnesium
●Taurine
●Lemon balm
●Valerian
●L-theanine
●Passionflower
●Phosphatidylserine
●Vitamin B6
●Vitamin B12
4. establish a consistent sleep schedule
Establish a fixed sleep schedule, even on weekends, to help your body establish a stable biological clock. This helps your body's circadian rhythm determine your sleep and wake times.
5. reduce screen time
Avoid using electronic devices that emit blue light, such as mobile phones or computers, one hour before bedtime. These devices inhibit the secretion of melatonin and interfere with falling asleep. Use bedtime time to read, meditate, or practice deep breathing, which can effectively reduce stress and anxiety.
6. exercise
Moderate aerobic exercise (such as yoga or walking) can increase the amount of nourishing slow-wave (deep) sleep you get, but avoid high-intensity exercise two hours before bedtime.
7. avoid eating too much food before bed
Giving your body time to digest a large meal will keep you somewhat awake and not conducive to falling asleep quickly. In addition, the body temperature rises during digestion, which may affect deep sleep.
In short, sleep plays a vital role in your overall health and well-being. I hope you can find the most suitable sleep aid strategy for you through this article, so that you can welcome every energetic tomorrow.
