Healthy Sleep: 4 Ways to Achieve Great Rest and Increased Energy
Good sleep can sometimes be one of the most elusive benefits of a healthy body. The more you want it, the more it may seem to stay far from you. You may have trouble getting to sleep, have trouble staying asleep long enough at night or may wake up one or more times in the middle of the night. If sleep has become more of your enemy than your friend, consider these four tips for achieving great rest and finding increased energy.
Create the Ideal Sleep Environment
Your sleep environment could be what is to blame for your lack of good nighttime rest. If your room is too bright from streetlights, the sun, the moon or even a very bright clock, your body may struggle to turn off certain hormones that keep you awake. Plus, you will sleep best in cool, quiet environments. Try hanging room-darkening curtains, placing your bright alarm clock across the room and turning down the thermostat at night while you cuddle up with a warm blanket.
Bright lights can mess with your circadian rhythm, and blue lights, such as those found on electronic devices, are the worst offenders. Be sure that the last one to two hours of your day are technology-free, instead taking a warm bath or reading from a traditional book to wind down. If you simply must use your tablet or phone, try a pair of glasses that blocks out blue light, or turn on your tablet’s nighttime feature.
Try a Supplement
There are a few natural supplements that are wonderful for helping you wind down at night and get plenty of sleep. Melatonin is one of the most popular options because it uses a hormone naturally found in your body to help you get to sleep and stay asleep. Valerian root, passion flower and special mixes, such as Modalert tablets, are other great resources.
Pay Attention to Your Daytime Habits
It could be that your daytime habits are affecting your nighttime ones. Consider how much caffeine you are drinking during the day and when you are drinking it. Try to stop caffeine consumption by mid-afternoon. In addition, do not exercise in the last two hours before bedtime and cut back on high-fat snacks before bed, instead opting for those higher in carbohydrates if you must have something to nibble.
It may take a few weeks for you to get your sleep back on track. The key is to stay calm as you work to improve your sleep habits because anxiety will only further complicate matters. In addition, be sure to check with your doctor if insomnia remains a chronic problem for you and if you plan to add any new medications or supplements to your daily life.