Healthy sleeping habits can make a significant difference in your quality of life. Getting enough quality sleep plays a vital role in your physical health as it can benefit your heart, weight, mind, and more. Inadequate sleep, on the other hand, can have a detrimental effect on health and wellbeing. Poor sleeping habits not only impact your energy level, but they are also likely to increase your risk for serious conditions like heart disease and diabetes.
While one sleepless night won’t kill you, sustained periods of poor sleep will have undesirable effects on your health, mood, and productivity. If you have trouble falling asleep or staying asleep, here are five easy to follow tips that can fix your sleeping schedule:
- Stay Active
Regular exercise can promote better sleep, even if it’s just 30 minutes per day. While vigorous exercise works wonders, light exercise like slow jogging or walking can also contribute to improved sleep patterns. Exercise any time during the day, but not right before bed as that can have counterproductive effects on the quality of your sleep.
- Don’t Stress
Easier said than done, but reducing stress levels can have a huge impact on your sleep schedule. Stress and anxiety are two of the main causes of insomnia keeping us up at night for hours at a time. So, how do you get rid of stress? Some of the most effective ways to decrease stress and anxiety include avoiding caffeine and alcohol, indulging in physical activity, meditation, and getting involved in extracurricular activities or hobbies.
- CBD + Melatonin Supplements
CBD and melatonin are natural supplements proven to promote longer and better sleep. CBD, or cannabidiol, is a non-psychoactive compound found in hemp that has numerous medicinal benefits. Among its multiple benefits, CBD for sleep works as an effective nighttime aid due to its ability to calm the mind and relax your senses. Millions of Americans currently use CBD products as their primary sleep aid supplement especially CBD products infused with natural melatonin which is the hormone responsible for regulating sleep cycles in the body.
In addition to its calming effects, CBD for sleep also has the potential to reduce stress levels and alleviate physical pain which often contributes to long and sleepless nights.
- Avoid Heavy Meals and Alcohol
Try to avoid eating big meals and drinking alcohol before bed. Alcohol and heavy meals can cause indigestion which can lead to problems falling asleep. Additionally, heavy meals and alcohol can also affect your energy levels the next morning as they can make you feel bloated and hungover, respectively.
If you are used to eating and/or drinking before bed, there’s no need to make drastic changes right away. Start by making little changes like keeping meals lighter and your alcohol intake lower or try eating an hour earlier than what you are used to.
- Create a Comfortable Environment
One of the most critical factors determining the quality of sleep is the comfort. If your bed, pillows, and sheets don’t feel 100% right, then it’s time for new ones. Try to avoid loud noises or light-emitting screens. Instead of falling asleep to movies and TV shows, try playing some relaxing music to help you unwind. For even better sleeping conditions, close any blinds or curtains to keep light from coming into your room and set your room’s temperature to 65˚F which experts say is the perfect bedtime temperature.
The Bigger Picture
As you can probably tell, many of the steps above are interrelated. That’s because perfecting your sleep habits require more than just one or two steps. While following the above tips individually will benefit your bedtime patterns to some extent, incorporating all of them into your lifestyle will help you tremendously in your journey to achieving better sleep and health.